Chicken Breast Roll (Roasted)vsSardine
Chicken Breast Roll (Roasted) has 134 calories and 15g protein per 100g. Sardine has 208 calories and 25g protein per 100g Sardine has more protein, Chicken Breast Roll (Roasted) is lower in calories.
🎯When to Eat What
Goal-based picks for Chicken Breast Roll (Roasted) vs Sardine
Go with Chicken Breast Roll (Roasted) at just 134 kcal per 100g — 36% fewer calories.
Sardine will keep you satisfied longer with 24.6g protein, 11.4g fat — fat and protein slow digestion while fiber adds bulk.
Sardine's natural fat (11.4g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — not all fat is bad, moderate amounts are essential.
Sardine is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Sardine has 142mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Sardine provides 397mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Chicken Breast Roll (Roasted)
High in sodium at 883mg per 100g, so it may not be the best fit for a low-sodium diet.
Sardine
Relatively high in cholesterol at 142mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chicken Breast Roll Oven-roasted | Fish Sardine Atlantic Canned In Oil | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 134kcal7% | 208kcal10% | <0.1kcal |
| Protein | 15g29% | 25g49% | <0.1g |
| Total Fat | 7.7g10% | 11g15% | <0.1g |
| Saturated Fat | 2.5g12% | 1.5g8% | +0.95g |
| Cholesterol | 39mg13% | 142mg47% | <0.1mg |
| Carbohydrates | 1.8g1% | 0g0% | +1.8g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0.43g | 0g | +0.43g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 4.8mcg24% | — |
| Vitamin E | <0.1mg0% | 2.0mg14% | <0.1mg |
| Vitamin K | 0.50mcg0% | 2.6mcg2% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.17mg10% | +0.13mg |
| Vitamin B12 | 0.24mcg10% | 8.9mcg373% | <0.1mcg |
| Folate | 3.0mcg1% | 10mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.23mg17% | <0.1mg |
| Niacin (B3) | 6.5mg41% | 5.2mg33% | +1.3mg |
| 🔶Minerals | |||
| Sodium | 883mg38% | 307mg13% | +576mg |
| Calcium | 6.0mg0% | 382mg29% | <0.1mg |
| Iron | 0.32mg2% | 2.9mg16% | <0.1mg |
| Potassium | 324mg7% | 397mg8% | <0.1mg |
| Phosphorus | 121mg10% | 490mg39% | <0.1mg |
| Magnesium | 17mg4% | 39mg9% | <0.1mg |
| Zinc | 0.65mg6% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg8% | 0.19mg21% | <0.1mg |
| Manganese | <0.1mg1% | 0.11mg5% | <0.1mg |
| Selenium | 12mcg21% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chicken Breast Roll (Roasted) is significantly lower in calories at just 134 kcal per 100g compared to 208 kcal for Sardine — that's 55% fewer calories, making Chicken Breast Roll (Roasted) the better choice for calorie-conscious diets.
Protein: Sardine provides more protein with 24.6g versus 14.6g per 100g. In terms of protein-to-calorie efficiency, Sardine offers better value for building and maintaining muscle.
Fat: Sardine has more fat (11.4g vs 7.65g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sardine: 32mcg vs 0mcg), Vitamin E (Sardine: 2.04mg vs 0.07mg), Vitamin B12 (Sardine: 8.94mcg vs 0.24mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 6mg), Iron (Sardine: 2.92mg vs 0.32mg), Manganese (Sardine: 0.108mg vs 0.017mg).
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet.
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❓Frequently Asked Questions
- Which has more protein, Chicken Breast Roll (Roasted) or Sardine?
- Sardine has more protein with 24.6g per 100g compared to 14.6g for Chicken Breast Roll (Roasted).
- Which is lower in calories, Chicken Breast Roll (Roasted) or Sardine?
- Chicken Breast Roll (Roasted) is lower in calories with 134 kcal per 100g versus 208 kcal.
- Is Chicken Breast Roll (Roasted) or Sardine healthier?
- It depends on your goals. Chicken Breast Roll (Roasted) has 134 calories and 14.6g protein per 100g, while Sardine has 208 calories and 24.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chicken Breast Roll (Roasted) or Sardine?
- Chicken Breast Roll (Roasted) is leaner with 7.65g of fat per 100g compared to 11.4g.