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

Sardines are the scrappy underdog that nutrition nerds obsess over, and for good reason. At 208 calories with 24.6g protein and 11.4g fat per 100g, sardines actually deliver MORE protein than salmon (20.4g) at identical calories. They're also loaded with calcium (from the edible bones), vitamin D, B12, and selenium at levels that make them arguably the single most nutrient-dense protein source available.

Salmon gets all the glory because it's a premium restaurant fish with a clean image. Sardines are associated with old men and tin cans. But from a purely nutritional standpoint, sardines are salmon's equal or superior in nearly every category. The omega-3 content is comparable, the protein is higher, and because sardines are small and low on the food chain, mercury levels are virtually nonexistent. You could eat sardines daily without any concern — something you can't say about larger fish.

The elephant in the room: sardines have a strong, polarizing taste and smell that many people genuinely cannot stomach. If you're one of those people, no amount of nutritional superiority will matter. But if you can handle them — or learn to enjoy them — sardines are one of the most cost-effective, nutrient-packed foods on the planet.