Salmon vs sardine, Atlantic, canned in oil, drained solids with bone

Salmon and sardines are both omega-3 superstars, but sardines are the underdog that nutritionists wish people ate more of. Salmon provides 20.4g protein at 208 calories with 13.4g fat. Sardines match with 24.6g protein at 208 calories and 11.4g fat. Sardines actually deliver more protein per serving with slightly less fat.

The calcium story is where sardines truly distinguish themselves. Because you eat their small, soft bones, canned sardines deliver 300-400mg calcium per serving — comparable to a glass of milk. Salmon provides negligible calcium unless you eat canned salmon with bones. For people avoiding dairy, sardines are one of the best whole-food calcium sources available.

Mercury and sustainability also favor sardines. As small, short-lived fish low on the food chain, sardines accumulate virtually no mercury and can be eaten daily without concern. Their populations also recover faster from fishing pressure, making them a more environmentally responsible choice. The only barrier is taste — sardines have a stronger, more assertive flavor that takes some getting used to compared to salmon's crowd-pleasing mildness.