Salmon (Raw)vsSardine
Salmon (Raw) has 142 calories and 20g protein per 100g. Sardine has 208 calories and 25g protein per 100g Sardine has more protein, Salmon (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Salmon (Raw) vs Sardine
Go with Salmon (Raw) at just 142 kcal per 100g — 32% fewer calories.
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.
Salmon (Raw) packs 19.8g of protein per 100g (56% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) 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.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Salmon (Raw)
No major nutritional red flags stand out 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 Salmon Atlantic Wild Raw | Fish Sardine Atlantic Canned In Oil | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 208kcal10% | <0.1kcal |
| Protein | 20g40% | 25g49% | <0.1g |
| Total Fat | 6.3g8% | 11g15% | <0.1g |
| Saturated Fat | 0.98g5% | 1.5g8% | <0.1g |
| Cholesterol | 55mg18% | 142mg47% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 32mcg4% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 4.8mcg24% | — |
| Vitamin E | — | 2.0mg14% | — |
| Vitamin K | — | 2.6mcg2% | — |
| Vitamin B6 | 0.82mg48% | 0.17mg10% | +0.65mg |
| Vitamin B12 | 3.2mcg133% | 8.9mcg373% | <0.1mcg |
| Folate | 25mcg6% | 10mcg3% | +15mcg |
| Thiamin (B1) | 0.23mg19% | <0.1mg7% | +0.15mg |
| Riboflavin (B2) | 0.38mg29% | 0.23mg17% | +0.15mg |
| Niacin (B3) | 7.9mg49% | 5.2mg33% | +2.6mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 307mg13% | <0.1mg |
| Calcium | 12mg1% | 382mg29% | <0.1mg |
| Iron | 0.80mg4% | 2.9mg16% | <0.1mg |
| Potassium | 490mg10% | 397mg8% | +93mg |
| Phosphorus | 200mg16% | 490mg39% | <0.1mg |
| Magnesium | 29mg7% | 39mg9% | <0.1mg |
| Zinc | 0.64mg6% | 1.3mg12% | <0.1mg |
| Copper | 0.25mg28% | 0.19mg21% | +<0.1mg |
| Manganese | <0.1mg1% | 0.11mg5% | <0.1mg |
| Selenium | 37mcg66% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Salmon (Raw) is significantly lower in calories at just 142 kcal per 100g compared to 208 kcal for Sardine — that's 46% fewer calories, making Salmon (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 19.8g), but Salmon (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 6.34g 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 B6 (Salmon (Raw): 0.818mg vs 0.167mg), Thiamin (B1) (Salmon (Raw): 0.226mg vs 0.08mg), Vitamin B12 (Sardine: 8.94mcg vs 3.18mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 12mg), Sodium (Sardine: 307mg vs 44mg), Manganese (Sardine: 0.108mg vs 0.016mg).
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Sardine?
- Sardine has more protein with 24.6g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, Salmon (Raw) or Sardine?
- Salmon (Raw) is lower in calories with 142 kcal per 100g versus 208 kcal.
- Is Salmon (Raw) or Sardine healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g 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, Salmon (Raw) or Sardine?
- Salmon (Raw) is leaner with 6.34g of fat per 100g compared to 11.4g.