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Head to headSardines vs Mackerel (Atlantic)
The tinned-fish renaissance, graded.
Sardines takes it, 63 to 58. A 5-point gap. Bones, skin, omega-3s, B12 — the whole fish is the supplement. Mackerel (Atlantic)’s case: Sardines' bigger, oilier cousin — B12 and D for days.
Tale of the tape
| Nutrient | Sardines per 100g | Mackerel (Atlantic) per 100g |
|---|---|---|
| Calories | 208 ● | 262 |
| Protein | 24.6g ● | 23.9g |
| Total Fat | 11.5g ● | 17.8g |
| Saturated Fat | 1.5g ● | 4.2g |
| Dietary Fiber | 0g | 0g |
| Sodium | 307mg | 83mg ● |
| Cholesterol | 142mg | 75mg ● |
| Potassium | 397mg | 401mg ● |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where Sardines wins
- Sardines has 1.3x the protein of Mackerel (Atlantic) per 100 calories.
- Sardines has less saturated fat per 100 calories (Mackerel (Atlantic) has more).
Where Mackerel (Atlantic) wins
- Mackerel (Atlantic) has less sodium per 100 calories (Sardines has more).
- Niacin: 56% DV vs Sardines’s 31% DV (per 100g).
Questions
Is Sardines healthier than Mackerel (Atlantic)?
By our scoring, Sardines grades higher (63 vs 58). The full nutrient comparison is in the tale of the tape above.
Which has more protein, Sardines or Mackerel (Atlantic)?
Sardines: 11.8g per 100 calories. Mackerel (Atlantic): 9.1g per 100 calories.
How many calories are in Sardines vs Mackerel (Atlantic)?
Sardines: 208 calories per 100g. Mackerel (Atlantic): 262 calories per 100g.
A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.