Sardine vs. Smelt — Health Impact and Nutrition Comparison

Introduction

Small, oily fish like smelt and sardines are popular worldwide. Despite some similarities, they are not the same fish. In this article, you will discover the main differences between smelt and sardine and their impacts on your health.

Classification

The sardine belongs to the Clupeidae family. Fish of this species usually live in warm water. The fish are primarily found in the Mediterranean Sea, the North Atlantic Coast, and Europe.

Smelt is any of several silvery, primarily marine food fishes of the Osmeridae family, located in cold northern waters and closely related to salmon and trout. Different fish species have preferred habitats, and some reproduce in freshwater after living in the ocean (a trait known as anadromous behavior). They live in a variety of settings, including estuaries, rivers, ponds, lakes, and coastal seas. Fish species vary in their geographic range, with some inhabiting large areas and others inhabiting constrained areas. They can be found in the northern Atlantic and Pacific Oceans, Europe, Asia, and North America.

Appearance

There are some morphological similarities between sardines and smelts, including their short, elongated bodies, their silvery scales, and their silvery color. Sardines, on the other hand, can grow to lengths of up to 20 cm, whereas most species of smelt normally only reach a few inches in length. Sardines don't typically have lateral lines or scales on their heads, which is another difference between them and smelts.

Taste and Use

Commercially, sardines are caught for bait, fresh markets, drying, salting, smoking, and reduction into fish meal or oil. They are washed, cooked, and dried before being packed in oil or sauce at canneries. Sardines are mostly consumed by humans, but they are also used in animal feed and for industrial applications such as paint, varnish, linoleum, and margarine manufacture in Europe. The most commonly canned species are European sardines, immature herring, and Sardinops. Sardines are especially popular in Portugal, Italy, and certain Middle Eastern countries. From May through October, fresh sardines are available when they are larger and tastier.

People catch smelts for both commercial and recreational purposes. They consume the fish and utilize the fishmeal as bait, among other things.

Smelt and sardines have varied flavors that may appeal to different palates in terms of taste. Sardines have a little stronger flavor than a smelt, which is softer tasting.

Smelt is often consumed whole, whereas sardines are more frequently utilized as a component in various cuisines. Additionally, sardines are now more readily accessible and come in a variety of formats, making them easier to prepare at home.

Overall, smelt and sardines are both delicious and nutrient-dense fish that can be included in a balanced diet.

Nutrition

Sardines and smelt are high in healthy compounds and macronutrients. This section of the article compares the nutritional value of sardines and smelt. 

Macronutrients and Calories

When comparing the two, sardines have more protein and fat than smelt. In contrast to sardines, smelt has a higher water content. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Sardine

3

Protein: 24.62 g

Fats: 11.45 g

Carbs: 0 g

Water: 59.61 g

Other: 4.32 g

Smelt

1

Protein: 22.6 g

Fats: 3.1 g

Carbs: 0 g

Water: 72.79 g

Other: 1.51 g

Contains more FatsFats	+269.4%
Contains more OtherOther	+186.1%

Contains more WaterWater

+22.1%

~equal in Protein ~22.6g

~equal in Carbs ~0g

Calories

One serving of smelt (100 g) has about 97 calories. Sardines, on the other hand, have about 208 calories per 100 grams.

 Protein

Sardines contain more protein than smelt. However, the difference is not of high significance.

  Fats

Sardines contain more fat than smelt. Smelt has less saturated fat and more unsaturated fat than sardines. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Sardine

2

Saturated Fat: Sat. Fat 1.528 g

Monounsaturated Fat: Mono. Fat 3.869 g

Polyunsaturated fat: Poly. Fat 5.148 g

Smelt

1

Saturated Fat: Sat. Fat 0.579 g

Monounsaturated Fat: Mono. Fat 0.822 g

Polyunsaturated fat: Poly. Fat 1.135 g

Contains more Mono. FatMonounsaturated Fat	+370.7%
Contains more Poly. FatPolyunsaturated fat	+353.6%

Contains less Sat. FatSaturated Fat

-62.1%

Cholesterol

Smelt is lower in cholesterol.

Carbohydrates

Sardine and tuna have no carbohydrates; the total carbohydrate content of both is 0. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Sardine

0

Smelt

0

Vitamins

With the exception of vitamin B5, which is the same in both, sardines contain more of practically all vitamins than smelt. Vitamin A, E, Vitamin D, Vitamin B1, Vitamin B2, Vitamin B3, Folate, Vitamin B12, and Vitamin K are all much more abundant in sardines

Sardines have 26 times more vitamin K and 7 times more vitamin B1 than smelt.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Sardine

10

Smelt

1

Contains more Vitamin AVitamin A	+86.2%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+700%
Contains more Vitamin B2Vitamin B2	+55.5%
Contains more Vitamin B3Vitamin B3	+197%
Contains more Vitamin B12Vitamin B12	+125.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+100%
Contains more CholineCholine	+∞%

Contains more Vitamin B5Vitamin B5

+15.3%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.17mg

Minerals

Compared to smelt, sardines are slightly richer in copper, zinc, and potassium, more than 5 times richer in calcium, 3 times richer in iron, and 2 times richer in phosphorus. 

In contrast to sardines, smelt has a higher zinc content and a lower sodium content.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Sardine

4

Smelt

3

Contains more CalciumCalcium	+396.1%
Contains more IronIron	+153.9%
Contains more PhosphorusPhosphorus	+66.1%
Contains more SeleniumSelenium	+12.6%

Contains more ZincZinc	+61.8%
Contains less SodiumSodium	-74.9%
Contains more ManganeseManganese	+733.3%

~equal in Magnesium ~38mg

~equal in Potassium ~372mg

~equal in Copper ~0.178mg

Weight Loss & Diets

Because they are both comparatively low in fat, smelt and sardines can both be excellent alternatives for a low-fat diet. Sardines, however, have a higher overall fat content than smelt and keep in mind their high cholesterol content. 

Smelt and sardines are both excellent options for a keto diet because they both have a very low carbohydrate content.

Smelt may be a preferable option for a low-calorie diet because it has fewer calories per serving than sardines.

Smelt and sardines both have a glycemic index of zero for a low glycemic index diet, which means they have no impact on blood sugar levels. Consequently, both are viable options.

Overall, smelt and sardine are both nutritious options for a variety of diets, and the decision between the two may depend on

Health Impact

 Both fish are considered healthy options due to their high protein and omega-3 fatty acid contents and a variety of vitamins and minerals (1). Smelt and sardines 

include omega-3 fatty acids, which have been linked to a variety of health advantages, including reduced inflammation, improved brain function, and a lower risk of heart disease (2).  

Both species have minimal mercury levels, making them a better choice than certain other fish varieties (3). Because of its small size and short lifespan, smelt has low levels of environmental pollutants.

Downsides and Risks

• Sardines and smelt are frequently canned or preserved in salt, which can contribute to a high sodium intake. Too much sodium can raise your risk of hypertension, heart disease, and stroke. Choose low-sodium versions or fresh fish instead if you're watching your sodium consumption (12).  
• Sardines have high-calorie content, so keep that in mind if you're watching your caloric intake. They are high in calories, regardless of the liquid in which they are canned.

Sources

1. https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1990.tb06018.x
2. https://www.medicalnewstoday.com/articles/323144#fish-and-seafood-sources
3. https://www.fda.gov/food/environmental-contaminants-food/mercury-levels-commercial-fish-and-shellfish-1990-2012 
4. https://www.mdpi.com/1422-0067/21/4/1362
5. https://pubmed.ncbi.nlm.nih.gov/26272221/
6.  https://academic.oup.com/ajcn/article/78/4/734/4690022 
7. https://academic.oup.com/ajcn/article/94/1/26/4597878?login=false
8. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/role-of-dietary-calcium-in-bone-health/5C6665E8AB0DCCE494003A99CB26A78C 
9.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4781354/
10. https://fr.atkins.ca/how-it-works/library/articles/calcium-protein-strong-bones
11. https://www.sciencedirect.com/science/article/abs/pii/S0163725899000261
12. https://www.sciencedirect.com/science/article/abs/pii/S0002934311009491