Key Takeaways

Ounce for ounce, sardines can provide higher levels of omega-3 fatty acids.

Lean forms of tuna offer an advantage in terms of protein content.

Compared with other types of fish, both sardines and canned tuna have a lower risk of mercury contamination, making them safer for children and pregnant people.

Sardines and tuna are widely recommended because they provide high-quality protein and heart-healthy long-chain omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Key Nutritional Comparison

A serving of 3.5 ounces (100 grams) of canned sardines compared to the same serving of light tuna canned in oil includes: Sardines Tuna Calories 208 198 Protein 24.6 g 29.1 g Total fat 11.4 g 8.2 g Omega-3s (EPA and DHA) 982

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