Free Delivery on all orders above $120

Sign up for an Account and get Free 500 SEACoins (SGD5)

Oysters vs Sardines: Which is the Better Seafood Choice?

By Joy Ann David  •   4 minute read

Oysters vs Sardines: Which is the Better Seafood Choice?

 

When it comes to seafood, the choices can be overwhelming, and one of the most interesting debates is about oysters vs sardines. Imagine a warm evening with friends, perhaps by the sea, sharing delectable seafood dishes. You might be pondering what to order—will it be the briny delicacy of oysters or the nutty richness of sardines?

Both options are beloved for their distinct flavours and nutritional profiles, but which one deserves a spot on your plate? This article will guide you on the nutritional benefits of oysters and sardines, exploring their health advantages and environmental considerations. Discover which seafood choice is right for you!

Oysters vs Sardines: Nutritional Comparison

Before choosing between oysters and sardines, you must understand their nutritional profiles. Both are packed with essential nutrients but differ in protein content, fat composition, and the variety of vitamins and minerals they offer. Let’s take a closer look at the nutritional benefits of oysters and sardines.

Proteins and Fats

Both oysters and sardines are excellent protein sources but differ in fat content. Oysters' protein content is about 8 grams per 100-gram serving. This makes them the best seafood choice if you're seeking protein-rich options. Meanwhile, sardines offer around 6 grams of protein per serving. 

Vitamins and Minerals

Oysters take the lead in several areas regarding vitamins and minerals. They are particularly high in zinc, copper, vitamin B12, iron, and manganese. On the other hand, Sardines boast a different nutrient profile, rich in phosphorus, vitamin D, calcium, selenium, and vitamin B3. Both options are nutritious, catering to different dietary needs.

Caloric and Sodium Content

Sardines might be the better option for those keeping an eye on calorie intake. They contain around 208 calories per 100-gram serving, whereas oysters have approximately 116 calories. Sardines generally have lower sodium levels than oysters, making them a preferable choice for individuals monitoring their salt consumption.

Heart Health and Inflammation

Omega-3 in seafood, particularly oysters and sardines, is essential for maintaining heart health and reducing inflammation. These fatty acids help lower the risk of heart disease and stroke while relieving joint pain. Sardines are especially abundant in omega-3s, with one serving providing more than the recommended daily intake, while oysters offer a slightly lower but still beneficial amount.

Oysters vs Sardines: Environmental Impacts

When deciding between oysters and sardines, it’s important to weigh both their nutritional benefits and their environmental impact. While both offer heart-healthy nutrients, they differ in mercury levels and sustainability. These two factors are crucial in making an eco-conscious choice. Here’s how these factors influence both your health and the environment.

Seafood Environmental Impacts

Mercury Levels and Contaminants

One of the main concerns with seafood consumption is mercury contamination. Sardines are considered a safer option, containing low levels of mercury and other pollutants. On the other hand, oysters may carry moderate levels of mercury, making it important to moderate your intake. Opt for sustainably farmed oysters whenever possible to minimise health risks and support eco-friendly practices.

Sustainable Seafood Options

Sustainability is key when selecting seafood. Sardines are generally more sustainable because they’re lower on the food chain. They require fewer resources and have a lesser environmental impact. As natural filter feeders, oysters help clean our waters, but overfishing or irresponsible farming can harm their ecosystems. To enjoy oysters sustainably, choose those sourced from responsible, well-managed farms.

Oysters vs Sardines: A Balanced Seafood Diet

Oysters and sardines offer remarkable nutritional benefits and unique flavours that can enhance your diet. They have advantages, from oysters' protein content and micronutrient richness to sardines' sustainability and omega-3 benefits.

As you ponder your next seafood choice, consider incorporating oysters or sardines into your meals for a diverse and balanced diet. At Seaco, we are committed to providing high-quality seafood options that support your health and the environment. Explore our range of sustainable seafood today, and make informed choices that benefit you and our oceans!

Frequently Asked Questions

oysters

Which seafood is healthier? +
The healthiness of seafood can vary depending on the type. Generally, fatty fish like salmon, sardines, and mackerel are considered some of the healthiest options due to their high omega-3 fatty acid content. Shellfish, such as oysters and clams, are nutritious, offering essential vitamins and minerals. When choosing seafood, it's important to consider factors like sustainability, preparation methods, and your dietary needs.
What are the calorie counts for oysters vs sardines? +
Oysters have fewer calories, with six medium-sized oysters around 57 calories, whereas a typical can of sardines in oil contains about 191 calories.
What seafood is best for heart health? +
Fatty fish are the best choices for heart health, as they are rich in omega-3 fatty acids, which can lower the risk of heart disease and improve overall cardiovascular health. Salmon, sardines, trout, and herring are excellent options. Additionally, shellfish like oysters and prawns can contribute to heart health due to their protein and nutrient density. Opting for grilled, baked, or steamed preparations can enhance the health benefits while minimising unhealthy fats.
Where can I buy oysters in Singapore? +
You can find fresh oysters at many seafood markets and speciality stores across Singapore. For a convenient option, Seaco offers high-quality oysters delivered straight to your doorstep, ensuring they are fresh and responsibly sourced. Whether you're looking to enjoy them raw or in your favourite seafood dishes, Seaco has a wide selection available online.
Where can I buy sardines in Singapore? +
Sardines are available in most local supermarkets and seafood markets in Singapore. If you need a reliable and sustainable source, Seaco provides other fish alternatives that are delivered fresh and perfect for any dish. With Seaco's delivery service, you can easily get your hands on premium seafood without leaving your home.
Previous Next