Mackerel (Raw)vsSardine
Mackerel (Raw) has 205 calories and 19g protein per 100g. Sardine has 208 calories and 25g protein per 100g Sardine has more protein, Mackerel (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Sardine
Sardine will keep you satisfied longer with 24.6g protein, 11.4g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Sardine packs 24.6g of protein per 100g (47% of calories from protein) — the better pick for muscle growth and recovery.
Sardine is the heart-friendlier option with lower saturated fat, 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
Mackerel (Raw)
Relatively high in cholesterol at 70mg 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 | Fish Mackerel Atlantic | Fish Sardine Atlantic Canned In Oil | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 208kcal10% | <0.1kcal |
| Protein | 19g37% | 25g49% | <0.1g |
| Total Fat | 14g18% | 11g15% | +2.5g |
| Saturated Fat | 3.3g16% | 1.5g8% | +1.7g |
| Cholesterol | 70mg23% | 142mg47% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 32mcg4% | +18mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | 4.8mcg24% | +11mcg |
| Vitamin E | 1.5mg10% | 2.0mg14% | <0.1mg |
| Vitamin K | 5.0mcg4% | 2.6mcg2% | +2.4mcg |
| Vitamin B6 | 0.40mg23% | 0.17mg10% | +0.23mg |
| Vitamin B12 | 8.7mcg363% | 8.9mcg373% | <0.1mcg |
| Folate | 1.0mcg0% | 10mcg3% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.31mg24% | 0.23mg17% | +<0.1mg |
| Niacin (B3) | 9.1mg57% | 5.2mg33% | +3.8mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 307mg13% | <0.1mg |
| Calcium | 12mg1% | 382mg29% | <0.1mg |
| Iron | 1.6mg9% | 2.9mg16% | <0.1mg |
| Potassium | 314mg7% | 397mg8% | <0.1mg |
| Phosphorus | 217mg17% | 490mg39% | <0.1mg |
| Magnesium | 76mg18% | 39mg9% | +37mg |
| Zinc | 0.63mg6% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg8% | 0.19mg21% | <0.1mg |
| Manganese | <0.1mg1% | 0.11mg5% | <0.1mg |
| Selenium | 44mcg80% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Mackerel (Raw) and Sardine have nearly identical calorie content at 205 and 208 kcal per 100g respectively.
Protein: Sardine provides more protein with 24.6g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, Sardine offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Mackerel (Raw) has 13.9g and Sardine has 11.4g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Folate (Sardine: 10mcg vs 1mcg), Vitamin D (Mackerel (Raw): 16.1mcg vs 4.8mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 12mg), Manganese (Sardine: 0.108mg vs 0.015mg), Sodium (Sardine: 307mg vs 90mg).
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet. Mackerel (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Sardine?
- Sardine has more protein with 24.6g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Mackerel (Raw) or Sardine?
- Mackerel (Raw) is lower in calories with 205 kcal per 100g versus 208 kcal.
- Is Mackerel (Raw) or Sardine healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g 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, Mackerel (Raw) or Sardine?
- Sardine is leaner with 11.4g of fat per 100g compared to 13.9g.