Sardines vs Salmon: Which Has Higher Omega-3 Content? Here's What a Doctor Says

Salmon has long been considered a primary choice for obtaining omega-3 intake. However, there is a more economical option with no less omega-3 content: sardines.

Doctor and Chief Medical Officer of LifeSense Disease Management, Dr Dennis Sifris, stated that sardines and salmon are both excellent sources of omega-3. Both contain the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These two types of fats are known to help lower triglyceride levels in the blood, reduce inflammation, and slightly lower blood pressure. Omega-3 also plays a role in supporting heart, brain, eye, and blood vessel health.

However, when compared by weight, sardines tend to be superior. Sardines have a very high concentration of omega-3 among fatty fish, especially when consumed whole or as fillets with the skin. ‘The DHA content in sardines is even more than double that of salmon, while the EPA content of both is relatively the same,’ said Dr Dennis.

Nevertheless, according to Dennis, the omega-3 content can change after the fish undergoes processing. Freezing and canning can reduce some of the omega-3 content. In the canning process, EPA and DHA can transfer from the fish meat to the oil. One study found that around 70 to 77 per cent of EPA and DHA remains in the solid part of the fish after canning. The cooking method also has an effect. High temperatures and long cooking times can reduce EPA and DHA through oxidation or cause the fats to leach out with the cooking liquids. ‘Frying tends to cause a greater loss of omega-3 compared to gentler methods such as steaming, boiling, or grilling. So attention must be paid to how the sardines are prepared,’ said Dennis.