Sardines vs. Salmon — Health Impact and Nutrition Comparison

Saturated Fats

It is important to consider the amounts of saturated fats in both.

Salmon has slightly higher amounts of saturated fats, equalling 2.4 grams, while sardines contain 1.53 grams.   

Monounsaturated Fats

Per 100-gram serving, salmon is richer in monounsaturated fats by 0.31 grams compared to sardines.

Polyunsaturated Fats and Omega-3 Fatty Acids

Polyunsaturated fats make up the omega-3 element of fish. It is important to note that sardines are richer in polyunsaturated fats by 0.6 grams.

Fatty fish like sardine and salmon are among the richest sources of dietary supply of omega-3 fatty acids, including EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid).

These fatty acids are essential fat with various health-beneficial properties. We will discuss their health relevance in the health impact section.

Cholesterol

Sardines have higher amounts of cholesterol. Per 100 grams of serving, they contain 142mg, while salmon contains only 63mg. The cholesterol content of 100-gram sardines is nearly 50% of the daily recommended intake value.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both salmon and sardines are rich sources of omega-3 fatty acids, which have been extensively studied for their positive effects on cardiovascular health.

Omega-3 fatty acids are recognized for their ability to reduce the risk of cardiovascular events such as heart attack, stroke, and cardiovascular-related death through various mechanisms, including lowering cholesterol levels, reducing blood pressure, and possessing antiarrhythmic properties (1, 2, 3). 

Combining omega-3 fatty acids with statins may provide additive benefits for managing dyslipidemia. Some studies have suggested that combination therapy may result in greater reductions in triglycerides and improvements in other lipid parameters compared to statin therapy alone (4). 

Omega-3 fatty acids may also help enhance endothelial function, which is crucial for maintaining healthy blood vessels and preventing atherosclerosis (hardening and narrowing of the arteries).

It should be noted that omega-3 fatty acids may help inhibit platelet aggregation, reducing the risk of excessive blood clot formation, which can lead to heart attacks and strokes (5). 

Overall, incorporating salmon and sardines into the diet as part of a balanced and healthy eating pattern can contribute to improved cardiovascular health and reduce the risk of heart disease and related complications. However, it's essential to consume them as part of an overall healthy diet and lifestyle, which includes regular physical activity and avoidance of smoking and excessive alcohol consumption (6, 7).

Diabetes

Dietary suggestions, including modification of dietary fat quality, are the basis of the treatment of diabetes. The risk related to the moderately higher blood glucose concentrations with the omega 3–enriched diet may be counteracted by positive effects concerning lipoprotein concentrations. An increase in long-chain omega-3 fatty acids from fatty fish (salmon, sardine) and omega-6 fatty acids from linoleic acid may be recommended for patients with type 2 diabetes (8).

Some studies show that the high-fat diet combined with fish oil improved metabolic features associated with type 2 diabetes, such as impaired glucose tolerance and hepatic steatosis (9).

Cancer

Few studies indicate that essential fatty acid consumption may influence the risk of developing cancer. Both sardines and salmon contain less than 20-25% saturated fatty acids, along with fat-soluble vitamins A and D, and omega-2 fatty acids, which are all known for their vital role in cell membrane composition and potential anti-inflammatory effects and have been found to inhibit the growth of colon, breast, and prostate cancers in vitro (10). 

Inflammation

Due to omega-3 content, salmon and sardine have anti-inflammatory effects, contributing to their protective actions against atherosclerosis, plaque rupture, and cardiovascular mortality (1).

Regulation of pro-inflammatory prostaglandins and hydroxyeicosatetraenoic acid production via the cyclooxygenase and lipoxygenase pathways via fatty acids play a significant role in inflammation, proliferation, and angiogenesis, which are variables that are critical drivers in cancer progression (11).

Antioxidant activity

Salmon, as red-colored fish, have carotenoids (astaxanthin). Astaxanthin has biological functions related to growth, reproduction, and tissue health, possibly due to the compound's potent antioxidant properties (12).

Astaxanthin also has bioactive characteristics against H. pylori (12).

Impact on Bones

Both sardines and salmon serve as alternate sources of calcium (13).

Sardine, a small fish eaten with bones, can be a rich source of calcium, even though calcium from bone is unavailable for absorption (14).

So these products, which contain calcium, may help lessen gout attacks and protect your bones (15).

Vitamin D present in sardines also has a beneficial impact on bone health and formation (16).