Sardines vs Cod Liver: Which is Better for You?

Sardines and cod liver are excellent sources of omega-3 fatty acids, vitamins, and minerals, but is one better for you than the other? Find out in this quick video.

0:00 Introduction: Sardines vs. cod liver
0:23 Cod liver oil
0:57 Omega-3 fatty acids EPA and DHA
1:10 Comparing sardines vs. cod liver
3:50 Sardines and salmon
4:05 Learn more about the benefits of cod liver oil!

In this video, we’re going to talk about the health benefits of cod liver and sardines. Sardines are excellent for your health and a great source of omega-3s, but so is cod liver! You should consume both foods because they each have their own strengths.

Cod liver and sardines contain omega-3 fatty acids, EPA and DHA. EPA helps reduce inflammation, while DHA supports the brain, nerves, and heart.

Sardines contain .9 to 2 grams of omega-3 fatty acids per serving while cod liver contains 9 to 11 grams per serving. Cod liver also contains significantly more vitamin D.

Sardines and cod liver contain vitamin A in its active form, retinol. Vitamin A supports vision, vision at night, and the inner mucosal membranes of your mouth, throat, sinuses, and lungs. It’s also important for your thyroid. Sardines contain 32 mcg of vitamin A, and cod liver contains 5100 mcg!

Cod liver does not surpass sardines in all aspects. Sardines are a better source of protein.

Cod liver is a rich source of folate at 300 mcg, while sardines only contain 10 mcg. Sardines contain 392 mg of calcium and 545 mg of phosphorus and cod liver contains 10 mg and 100 mg respectively.

Cod liver and sardines contain about the same amount of B12 at 10.6 mcg and 11 mcg respectively.

When comparing sardines to salmon, both fish contain B vitamins, but sardines are a better source of calcium, phosphorus, selenium, iron, magnesium, and zinc.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Follow Me On Social Media:




Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope you’ll try adding both sardines and cod liver to your diet. I’ll see you in the next video.


Join our update list today!

Posted in


  1. @a.williams45 on February 15, 2024 at 1:08 pm

    Smashing as always, Dr Berg! Loved to know more about cod liver. Thank you so much 🙏🏻

    • @starz9527 on February 15, 2024 at 1:46 pm

      Hi cod liver is the best omega fatty acid Guyana South America Canada

    • @Drberg on February 15, 2024 at 2:38 pm

      You’re very welcome! Glad you liked the video!

    • @ianstuart5660 on February 15, 2024 at 3:33 pm

      Thanks, Dr. Berg for recommending Cod Liver a few years back. Been having it regularly ever since and often together with sardines or salmon! Very tasty combos!

    • @ianstuart5660 on February 15, 2024 at 3:34 pm

      Never knew Guyana was part of Canada!

    • @dominusstyx on February 15, 2024 at 4:36 pm

      @@ianstuart5660 Yeah, as a Canadian it’s a funny thing to hear. Do they know something, we don’t? 😂😂

  2. @chaksha on February 15, 2024 at 1:12 pm

    Thanks Dr… I have cod liver oil a few times a week, a tablespoon’s worth each time. Don’t have sardines often but local seafood shop sells them fresh

  3. @greensombrero3641 on February 15, 2024 at 1:13 pm

    I eat both products – I learned to love cod liver….it’s really very good. I love sardines – especially Nuri brand….but I try all sorts – cheap to expensive….always in olive oil

    • @suzanneearing7670 on February 15, 2024 at 1:18 pm

      I love fish, but have never had sardines. What does it taste like and how do you get pass eating the bones? Thanks

    • @destinydanasweddinggift6645 on February 15, 2024 at 1:19 pm

      Me, too. I like Nuri and Wild Planet with spicy mustard… 😁

    • @alwaysright5901 on February 15, 2024 at 1:34 pm

      I heard that sardines are healthier packed in water instead of olive oil as the olive oil can’t be trusted to be extra virgin, cold pressed and 100% olive oil and not a blend. If you can verify from the brand that it’s at least 100% olive oil and not a blend then I would consume it. If not, I wouldn’t.

    • @johnsuttles3475 on February 15, 2024 at 1:34 pm

      Sardines are so small their bones are almost imperceptible! I believe most people would not know they were eating the entire fish, bones and all!

    • @taniahummelgard2290 on February 15, 2024 at 2:14 pm

      Dr Berg, I thought I’d be smart and get a ferment Cod Liver oil supplement. I experienced a migraine for 2 days after taking! There’s no question in my mind I have a low histamine intolerance issue. I’ll stick to the non-fermented😕

  4. @marypaino1327 on February 15, 2024 at 1:13 pm

    sardines are ok but I like mackerel better and yes I tried cod livers for the first time this year. now am going to combine the 2

    • @ianstuart5660 on February 15, 2024 at 3:41 pm

      I like mackerel more too, despite the strong flavour. Loaded with fats!

    • @Drberg on February 15, 2024 at 4:43 pm

      Great. Enjoy there!

  5. @MarieWilliams027 on February 15, 2024 at 1:14 pm

    Cod liver is the winner! We have beautiful cod here in the UK. You’re wonderful as always, Dr Berg! Thanks for this great information ❤🎉

    • @Dedicated_.1 on February 15, 2024 at 1:26 pm

      Where do you get it in the Uk? I can’t find canned cod liver like I can sardines, mackerel or salmon??

    • @Glowbetraveler on February 15, 2024 at 1:49 pm

      Love taking CLO in the winter. Dosage is 3 tablespoons/ day for 3 weeks. Then take a 3 week break. But its getting pricey here in the US. Any suggestion to save dollars and pounds?

    • @NoName88837 on February 15, 2024 at 1:58 pm

      But we don’t get cod liver from the chippy or fishmonger

    • @Glowbetraveler on February 15, 2024 at 2:04 pm

      @@NoName88837 Rarely see cod liver here in the US. But had it in Oslo regularly while visiting a friend.

    • @esther.f.g on February 15, 2024 at 2:20 pm

      and how do you eat the cod liver to mask the strong taste? I love sardines but I can’t eat cod liver

  6. @substantialopinion1055 on February 15, 2024 at 1:16 pm


    I mix it together and add finely chopped onion and it makes a great meal❤

    • @Drberg on February 15, 2024 at 4:28 pm

      That’s great. Enjoy!

  7. @OffRampTourist on February 15, 2024 at 1:39 pm

    I now eat both once a week but it’s a new routine and thanks to your good advice in other videos. Appreciate this side by side comparison.

    • @Drberg on February 15, 2024 at 3:07 pm

      You’re welcome. Wishing you good health!

  8. @88SunsetStrip on February 15, 2024 at 1:43 pm

    Sardine liver! This has to be the answer to all my problems!

    • @sal8454 on February 15, 2024 at 2:10 pm


  9. @tiagoj8020 on February 15, 2024 at 2:00 pm

    Thanks for explaining the difference between cod liver and salmon muscle meat!

  10. @Californiansurfer on February 15, 2024 at 2:04 pm

    ❤❤❤I been eating sardines for lunch. Wow, I seen these before. Great to know. Breakfast 2 raw egggs. Lunch sardines and avocado. And dinner Carne asada tacos. Thank you .. ill try them..

    • @mariah1439 on February 15, 2024 at 5:04 pm

      Sardines ❤eat everyday day n night

    • @szililolabu on February 15, 2024 at 6:18 pm

      Awesome meals!
      I found it is best to cook the egg whites and leave the yolks runny from a health standpoint.
      Raw egg whites block protein.

    • @truthseeker6377 on February 15, 2024 at 6:33 pm

      I’d recommend trying to get down to 2 meals or 1, versus 3 different meals, which are eliminating you from getting any fasting, makes your body work more/rest less, etc.

  11. @jackkennard4539 on February 15, 2024 at 3:19 pm

    glad to hear it, I eat both, the cod liver once every 2 weeks in a salmon salad with 3 eggs and parsley (like an egg salad).

    • @ianstuart5660 on February 15, 2024 at 3:39 pm

      Yum, sounds great!

  12. @andrewmarkel6362 on February 15, 2024 at 3:32 pm

    I eat a tin of sardines everyday for breakfast along, been doing it for years, its great.

  13. @gunnell9817 on February 15, 2024 at 4:04 pm

    I like cod liver and a great recipe is: boil eggs as many as you want, a bit hard so that the yolk is firm. Cut the eggs in halves and take out the yolks. Mix the yolks with cod liver (one can to maybe four yolks) and use the spices you like. Put the yolk/cod liver mix into the egg halves where the yolks have been. Use any topping you like, or no topping.
    Hope you understand this 😁 Greetings from Sweden 💖

    • @curiouscat3384 on February 15, 2024 at 5:10 pm

      Thanks for sharing but that’s too much work for me, lol! And I never cook my yolks hard because a lot of the nutrients die. Soft boiled or poached are the standard recommendation by nutritionists.

    • @Itadakiman on February 15, 2024 at 5:58 pm

      I’m gonna try this, thanks!

    • @georgetosounidis5545 on February 15, 2024 at 8:07 pm

      Hey, thanks for sharing, will surely try it! 🙂
      Can’t go wrong with Viking recipes! 😀

    • @adriannademadriguera4859 on February 15, 2024 at 10:18 pm


    • @jennifermarlow. on February 16, 2024 at 3:26 am

      Thank you! I am buying some smoked cod liver tomorrow, and will try this. In Canada, we call that “devilled eggs”. You can mix different ingredients with the yolks, as well as toppings. Take care! xx 🙂

  14. @YasminA-jm9zs on February 15, 2024 at 4:08 pm

    I have been eating sardines daily for many years. In the past year I added cod liver oil and canned cod livers as you recommended. Besides lower inflammation, it makes my skin GLOW. Thank you Dr. Berg!

  15. @charliesierra6919 on February 15, 2024 at 4:40 pm

    I like sardines even though I’m not a fish-fan. In olive oil, a touch of mayo, hard-boiled egg, and some green olives. Have a lot stored up in case things get crazy. My mom used to give me cod-liver oil in a little orange juice when I was growing up. Going to add cod liver to my regimen. Thanks Dr. Berg, you’re the best!

  16. @shelala27 on February 15, 2024 at 6:45 pm

    I’ve had a tin of cod liver in my cabinet for a year. After watching this video I finally wanted to try it, and I’m glad I did! It is delicious ! I will be buying more cod liver for sure…. Thankyou❤

    • @starz9527 on February 16, 2024 at 12:00 pm

      Hi shel how r u,did u try the Cod liver

  17. @Maintainingabadtrip on February 15, 2024 at 8:18 pm

    This is a major part of my dog’s diets. They’re beautiful and energetic, happy dogs.

    • @SpamMouse on February 16, 2024 at 12:28 pm

      Try raw mackerel, mine looked like they were French polished !

  18. @fahimashah4573 on February 15, 2024 at 9:38 pm

    I chop up onions and coat the sardines in a touch of turmeric, fry then in olive oil slightly then garnish with coriander. Tastes amazingggg

  19. @gman6081 on February 16, 2024 at 2:14 am

    Thank you for the factual information. I eat sardines 3 times a week.
    Delicious and my bloodwork is always good. Will experiment and try the cod liver by introducing it once a week. Still biased towards sardines because they really are delicious.

  20. @charlesboyer5712 on February 16, 2024 at 6:29 am

    I mix Sardines in with my salads. Olive oil , hot sauce and chia seeds. Little bit of ACV. YUM!!

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy