Shrimp (Raw)vsSardine
Shrimp (Raw) has 85 calories and 20g protein per 100g. Sardine has 208 calories and 25g protein per 100g Sardine has more protein, Shrimp (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Shrimp (Raw) vs Sardine
Go with Shrimp (Raw) at just 85 kcal per 100g — 59% 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.
Shrimp (Raw) packs 20.1g of protein per 100g (95% of calories from protein) — the better pick for muscle growth and recovery.
Shrimp (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
Sardine provides 382mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Shrimp (Raw)
Relatively high in cholesterol at 161mg 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 Shrimp Raw | Fish Sardine Atlantic Canned In Oil | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 85kcal4% | 208kcal10% | <0.1kcal |
| Protein | 20g40% | 25g49% | <0.1g |
| Total Fat | 0.51g1% | 11g15% | <0.1g |
| Saturated Fat | 0.10g1% | 1.5g8% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 161mg54% | 142mg47% | +19mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | — | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | — | 32mcg4% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 4.8mcg24% | — |
| Vitamin E | — | 2.0mg14% | — |
| Vitamin K | — | 2.6mcg2% | — |
| Vitamin B6 | — | 0.17mg10% | — |
| Vitamin B12 | — | 8.9mcg373% | — |
| Folate | — | 10mcg3% | — |
| Thiamin (B1) | — | <0.1mg7% | — |
| Riboflavin (B2) | — | 0.23mg17% | — |
| Niacin (B3) | — | 5.2mg33% | — |
| 🔶Minerals | |||
| Sodium | 119mg5% | 307mg13% | <0.1mg |
| Calcium | 64mg5% | 382mg29% | <0.1mg |
| Iron | 0.52mg3% | 2.9mg16% | <0.1mg |
| Potassium | 264mg6% | 397mg8% | <0.1mg |
| Phosphorus | 214mg17% | 490mg39% | <0.1mg |
| Magnesium | 35mg8% | 39mg9% | <0.1mg |
| Zinc | 1.3mg12% | 1.3mg12% | +<0.1mg |
| Copper | 0.39mg43% | 0.19mg21% | +0.21mg |
| Manganese | <0.1mg1% | 0.11mg5% | <0.1mg |
| Selenium | — | 53mcg96% | — |
🔬Nutritional Analysis
Calories: Shrimp (Raw) is significantly lower in calories at just 85 kcal per 100g compared to 208 kcal for Sardine — that's 145% fewer calories, making Shrimp (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 20.1g), but Shrimp (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 0.51g 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. Shrimp (Raw) has less saturated fat (0.101g vs 1.53g).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 64mg), Iron (Sardine: 2.92mg vs 0.52mg), Manganese (Sardine: 0.108mg vs 0.033mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Shrimp (Raw) fits a low-fat diet. Shrimp (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Shrimp (Raw) or Sardine?
- Sardine has more protein with 24.6g per 100g compared to 20.1g for Shrimp (Raw).
- Which is lower in calories, Shrimp (Raw) or Sardine?
- Shrimp (Raw) is lower in calories with 85 kcal per 100g versus 208 kcal.
- Is Shrimp (Raw) or Sardine healthier?
- It depends on your goals. Shrimp (Raw) has 85 calories and 20.1g 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, Shrimp (Raw) or Sardine?
- Shrimp (Raw) is leaner with 0.51g of fat per 100g compared to 11.4g.