Lobster (Raw)vsSardine
Lobster (Raw) has 77 calories and 17g protein per 100g. Sardine has 208 calories and 25g protein per 100g Sardine has more protein, Lobster (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lobster (Raw) vs Sardine
Go with Lobster (Raw) at just 77 kcal per 100g — 63% 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.
Lobster (Raw) packs 16.5g of protein per 100g (86% of calories from protein) — the better pick for muscle growth and recovery.
Lobster (Raw) is the heart-friendlier option with lower saturated fat.
Sardine provides 382mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Lobster (Raw)
High in sodium at 423mg per 100g, so it may not be the best fit for a low-sodium diet.
Relatively high in cholesterol at 127mg per 100g.
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 | Crustaceans Lobster Northern | Fish Sardine Atlantic Canned In Oil | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 77kcal4% | 208kcal10% | <0.1kcal |
| Protein | 17g33% | 25g49% | <0.1g |
| Total Fat | 0.75g1% | 11g15% | <0.1g |
| Saturated Fat | 0.18g1% | 1.5g8% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 127mg42% | 142mg47% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 4.8mcg24% | <0.1mcg |
| Vitamin E | 0.87mg6% | 2.0mg14% | <0.1mg |
| Vitamin K | 0mcg0% | 2.6mcg2% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 1.3mcg52% | 8.9mcg373% | <0.1mcg |
| Folate | 10mcg3% | 10mcg3% | — |
| Thiamin (B1) | <0.1mg2% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | 0.23mg17% | <0.1mg |
| Niacin (B3) | 1.6mg10% | 5.2mg33% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 423mg18% | 307mg13% | +116mg |
| Calcium | 84mg6% | 382mg29% | <0.1mg |
| Iron | 0.26mg1% | 2.9mg16% | <0.1mg |
| Potassium | 200mg4% | 397mg8% | <0.1mg |
| Phosphorus | 161mg13% | 490mg39% | <0.1mg |
| Magnesium | 38mg9% | 39mg9% | <0.1mg |
| Zinc | 3.5mg32% | 1.3mg12% | +2.2mg |
| Copper | 1.4mg150% | 0.19mg21% | +1.2mg |
| Manganese | <0.1mg2% | 0.11mg5% | <0.1mg |
| Selenium | 64mcg116% | 53mcg96% | +11mcg |
🔬Nutritional Analysis
Calories: Lobster (Raw) is significantly lower in calories at just 77 kcal per 100g compared to 208 kcal for Sardine — that's 170% fewer calories, making Lobster (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 16.5g), but Lobster (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 0.75g 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. Lobster (Raw) has less saturated fat (0.181g vs 1.53g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Sardine: 4.8mcg vs 0mcg), Vitamin K (Sardine: 2.6mcg vs 0mcg), Vitamin A (Sardine: 32mcg vs 1mcg).
Key Minerals: Notable mineral differences include Iron (Sardine: 2.92mg vs 0.26mg), Copper (Lobster (Raw): 1.35mg vs 0.186mg), Calcium (Sardine: 382mg vs 84mg).
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet. Lobster (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Lobster (Raw) or Sardine?
- Sardine has more protein with 24.6g per 100g compared to 16.5g for Lobster (Raw).
- Which is lower in calories, Lobster (Raw) or Sardine?
- Lobster (Raw) is lower in calories with 77 kcal per 100g versus 208 kcal.
- Is Lobster (Raw) or Sardine healthier?
- It depends on your goals. Lobster (Raw) has 77 calories and 16.5g 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, Lobster (Raw) or Sardine?
- Lobster (Raw) is leaner with 0.75g of fat per 100g compared to 11.4g.