Food comparison · IFCT 2017
Mackerel vs Sardine: nutrition per 100 g
Per 100 g raw, Indian mackerel is leaner and higher in protein than sardine, 21.5 g against 17.9 g, with 101 kcal against 152, according to IFCT 2017. Sardine has six times the fat, 9.0 g against 1.5 g, and more omega-3: 297 mg EPA and 317 mg DHA against 73 mg and 259 mg. Mackerel has more iron and niacin.
Mackerel and Sardine, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Mackerel | Sardine | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 101 kcal | 152 kcal | Sardine |
| Protein | 21.5 g | 17.9 g | Mackerel |
| Carbohydrate (available) | 0 g | 0 g | Same |
| Dietary fibre | 0 g | 0 g | Same |
| Total fat | 1.5 g | 9 g | Sardine |
| Water | 74.5 g | 72.3 g | Mackerel |
| Fats | |||
| Saturated fat | 0.6 g | 1.25 g | Sardine |
| Monounsaturated fat | 0.22 g | 0.63 g | Sardine |
| Polyunsaturated fat | 0.47 g | 0.77 g | Sardine |
| Omega-3 (EPA) | 73 mg | 297 mg | Sardine |
| Omega-3 (DHA) | 259 mg | 317 mg | Sardine |
| Cholesterol | 46 mg | 49 mg | Sardine |
| Minerals | |||
| Calcium | 31 mg | 42 mg | Sardine |
| Iron | 1.46 mg | 0.83 mg | Mackerel |
| Zinc | 0.67 mg | 0.89 mg | Sardine |
| Magnesium | 37 mg | 24 mg | Mackerel |
| Phosphorus | 231 mg | 191 mg | Mackerel |
| Potassium | 309 mg | 228 mg | Mackerel |
| Sodium | 83 mg | 38 mg | Mackerel |
| Copper | 0.12 mg | 0.07 mg | Mackerel |
| Selenium | 64.1 µg | 50.2 µg | Mackerel |
| Vitamins | |||
| Retinol | 16 µg | 13 µg | Mackerel |
| Thiamine (B1) | 0.07 mg | 0.01 mg | Mackerel |
| Riboflavin (B2) | 0.1 mg | 0.06 mg | Mackerel |
| Niacin (B3) | 2.67 mg | 0.91 mg | Mackerel |
| Vitamin B6 | 0.1 mg | 0.14 mg | Sardine |
| Vitamin E (alpha-tocopherol) | 0.71 mg | 0.38 mg | Mackerel |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Mackerel vs Sardine: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/mackerel-vs-sardine/
Protein, fat and energy
Mackerel (bangda, ayala, bangude) and sardine (mathi, tarli) are the cheap, plentiful fish of India's west coast, landed in huge numbers from Gujarat to Kerala. Per 100 g raw, mackerel has 21.5 g of protein, ranking 25th of 257 foods, against 17.9 g in sardine, a gap of 3.6 g. Mackerel covers 40 per cent of a man's daily protein need, sardine 33 per cent. The Indian mackerel in IFCT 2017 is surprisingly lean, with 1.5 g of fat and 101 kcal. Sardine has 9.0 g of fat, six times as much, and 152 kcal.
Omega-3: sardine leads, mackerel is close on DHA
Both are oily-fish favourites for omega-3 fats, and sardine comes out ahead. It has 297 mg of EPA and 317 mg of DHA per 100 g, against 73 mg and 259 mg in mackerel. For EPA, sardine has about 4.1 times as much; for DHA the gap is smaller, about 1.2 times. EPA and DHA help keep heart rhythm steady and support the brain and eyes, and these two fish are among the most affordable sources in India. Sardine has more saturated fat too, 1.25 g against 0.6 g, simply because it carries more fat overall. Cholesterol is similar, 46 and 49 mg.
Minerals and vitamins
Mackerel has more iron, 1.46 mg per 100 g against 0.83 mg, about 1.8 times as much, ranking 5th of 41 fish and seafood. It also has more magnesium, 37 mg against 24 mg, potassium, 309 mg against 228 mg, phosphorus and selenium, 64.1 micrograms against 50.2. Sardine has slightly more calcium, 42 mg against 31 mg, and zinc. Mackerel has more sodium, 83 mg against 38 mg, though both are low before salting.
Mackerel is the better B-vitamin fish here: 2.67 mg of niacin against 0.91 mg, and more thiamine and riboflavin. It also has more vitamin E. Vitamin B6 is the exception, slightly higher in sardine, 0.14 mg per 100 g against 0.1 mg.
Fry, curry and recheado
Kerala eats mathi as fry, curry with kudampuli and in banana-leaf pollichathu, and ayala in coconut curries. In Goa and the Konkan, bangda is rubbed with recheado masala or cooked in ambot tik, and Mangaluru fries bangude in rava. Both fish spoil fast and should be eaten very fresh. Values are for raw flesh; shallow frying with a masala coating adds oil, while curry or grilling keeps them light.
Which one, for what
For the most omega-3, especially EPA, sardine is the pick, and it suits heart-conscious eaters who want a cheap oily fish. For lean protein and weight loss, mackerel wins, with more protein and fewer calories per 100 g. For iron, niacin and selenium, mackerel also leads. For muscle, mackerel gives more protein per 100 g. On budget, both are among India's most affordable fish, and both are sold fresh across coastal markets. For taste and tradition, Kerala's mathi and Goa's bangda each have loyal fans; eating both through the week is a good habit.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mackerel vs sardine
Which has more omega-3, mackerel or sardine?
Sardine. IFCT 2017 lists 297 mg of EPA and 317 mg of DHA per 100 g of raw sardine, against 73 mg and 259 mg in mackerel. Both are good sources, but sardine carries more of the long-chain omega-3 fats.
Which has more protein, mackerel or sardine?
Mackerel. It has 21.5 g of protein per 100 g raw against 17.9 g in sardine, and fewer calories, 101 kcal against 152 kcal. That makes mackerel the leaner protein of the two.
Is mackerel good for weight loss?
The Indian mackerel in IFCT 2017 is lean, with 1.5 g of fat and 101 kcal per 100 g raw, alongside 21.5 g of protein. Grilled, in a light curry or tawa-fried with little oil, it suits a weight-loss diet well.
Is sardine fish healthy?
Yes. Sardine is one of the most affordable sources of omega-3 fats in India, with 297 mg of EPA and 317 mg of DHA per 100 g, plus good protein and selenium. Eat it fresh, and prefer curry or grilling to deep frying.