Sardines vs. Tuna: Which is Healthier for You?

Nutrition experts recommend including fish such as sardines and tuna in your diet due to their high-quality protein and long-chain omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are vital for heart and brain health.

But which fish provides more of these essential nutrients? Let's explore a detailed nutritional comparison.

* Basic Nutritional Comparison per 100 Grams

_ Canned Sardines:

• Calories: 208

• Protein: 24.6 grams

• Total Fat: 11.4 grams

• Omega-3 Fatty Acids (EPA and DHA): 982 mg

_ Canned Light Tuna in Oil:

• Calories: 198

• Protein: 29.1 grams

• Total Fat: 8.2 grams

• Omega-3 Fatty Acids (EPA and DHA): 128 mg

This data indicates that sardines have a significantly higher omega-3 content, while tuna has a slight edge in protein content.

* Sardines: The Omega-3 Champion

Sardines are an excellent source of long-chain marine omega-3 fatty acids, known for their heart and brain health benefits, including:

• Improving blood lipid levels

• Reducing the risk of cardiac arrhythmias

• Potential protection against inflammation and cardiovascular and neurological diseases

Additionally, sardines provide calcium and vitamin D, which are essential for bone health, and they are among the fish least exposed to mercury contamination.

* Tuna: Low-Fat Protein with Multiple Benefits

Despite its lower omega-3 content, light tuna is:

• An excellent source of complete protein, containing all essential amino acids.

• Low in fat, making it an ideal choice for those looking to reduce calories while maintaining satiety.

• Rich in vitamins and minerals such as B12, B6, iron, potassium, selenium, and iodine.

However, it is important to note that some varieties of tuna, particularly albacore, may contain higher levels of mercury, which warrants caution for pregnant women and young children.

* Tips for Choosing the Right Type

_ Choose Sardines if You Want:

• The highest omega-3 content

• Healthy protein with beneficial fats

• Lower risk of mercury contamination

_ Choose Tuna if You Want:

• A lighter flavor and versatility

• Low-fat protein

• A varied option, as some albacore tuna varieties contain omega-3 similar to sardines

* Expert Summary

No single type of fish can meet all nutritional needs, so it is recommended to alternate between sardines and tuna, along with salmon, mackerel, and other types, to achieve an ideal balance of proteins, omega-3s, and vitamins and minerals while minimizing mercury risks.