Anchovies vs. Sardines: Small Fish With Big Flavor

When it comes to salty little fish packed with protein and umami, the anchovies vs. sardines debate swims straight to the heart of the seafood aisle.

These oily fish are often confused, but they're distinct species with different flavors, textures, and culinary uses.

Both anchovies and sardines are small, oily, saltwater fish and part of the forage fish group—species eaten by larger fish like tuna and salmon. They're rich in healthy fats, particularly omega-3s, and deliver a surprising amount of calcium, protein, and essential minerals.

Appearance and Species

Anchovies and sardines may look similar in a can, but there are a few physical differences. Sardines tend to be slightly larger, with a broader body and white flesh. Anchovies are slimmer, darker, and more delicate in texture.

While both prefer temperate waters, anchovies are more often found in warmer oceans, while sardines thrive in slightly cooler conditions.

Sardines are closely related to herring, whereas anchovies belong to a different family.

Flavor and Texture

Traditional classic Neapolitan anchovy pizza — If you see small fish on a pizza, they're most likely anchovies and not sardines. Alp Aksoy / Shutterstock

Here’s where the two fish diverge sharply.

Anchovies, especially when salt cured, have a much stronger flavor. They're often preserved in salt or packed in extra virgin olive oil or vinegar, which intensifies their umami punch. That salty, savory blast makes them a go-to for salad dressings, pizza toppings, and pasta sauces.

Canned sardines are milder, with a meatier, flaky texture. They’re usually packed in oil, tomato sauce, or mustard. Fresh sardines can be grilled or fried and pair well with garlic, lemon, and butter.

If you're after subtle fishiness, sardines are your pick. For bold flavor that punches up a dish, anchovies deliver.

Culinary Uses and Cooking

Anchovies and sardines both shine in Mediterranean cooking. Anchovies are often mashed into dressings (think Caesar), melted into sauces, or layered on toast with olive oil. Canned anchovies, whether oil- or salt-packed, dissolve easily and blend seamlessly into recipes.

Sardines tend to be eaten whole—bones, skin, and all. They’re great grilled, fried, or even tossed into salads. Recipes that call for canned sardines often include vegetables, pasta, or toast. Because they're less salty, they require less prep.

Nutritional Value and Health Benefits

Freshly caught anchovies — You won't see fresh anchovies on menus as often as fresh sardines. Efired / Shutterstock

Both are considered fatty fish and offer a similar nutrient profile. They’re excellent sources of vitamin D, calcium, and protein. Anchovies typically contain more iron and omega-3s, while sardines have more vitamin D.

However, anchovies canned in salt have more sodium, which might be a consideration if you're watching your salt intake. Sardines, especially those canned in water or olive oil, are often the better choice for heart health.

Which Should You Choose?

It depends on your taste and recipe. Want to add a burst of umami to pasta or dressing? Go for anchovies. Looking for a hearty, nutrient-dense snack? Canned sardines on toast might hit the spot.

We created this article in conjunction with AI technology, then made sure it was fact-checked and edited by a HowStuffWorks editor.