SardinevsTilapia (Raw)
Sardine has 208 calories and 25g protein per 100g. Tilapia (Raw) has 96 calories and 20g protein per 100g Sardine has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Tilapia (Raw)
Go with Tilapia (Raw) at just 96 kcal per 100g — 54% 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.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Tilapia (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
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.
⚠️Things to Watch
Sardine
Relatively high in cholesterol at 142mg per 100g.
Tilapia (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Sardine Atlantic Canned In Oil | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 96kcal5% | +112kcal |
| Protein | 25g49% | 20g40% | +4.5g |
| Total Fat | 11g15% | 1.7g2% | +9.7g |
| Saturated Fat | 1.5g8% | 0.58g3% | +0.95g |
| Cholesterol | 142mg47% | 50mg17% | +92mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 0mcg0% | +32mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 4.8mcg24% | 3.1mcg16% | +1.7mcg |
| Vitamin E | 2.0mg14% | 0.40mg3% | +1.6mg |
| Vitamin K | 2.6mcg2% | 1.4mcg1% | +1.2mcg |
| Vitamin B6 | 0.17mg10% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 8.9mcg373% | 1.6mcg66% | +7.4mcg |
| Folate | 10mcg3% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.23mg17% | <0.1mg5% | +0.16mg |
| Niacin (B3) | 5.2mg33% | 3.9mg24% | +1.3mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 52mg2% | +255mg |
| Calcium | 382mg29% | 10mg1% | +372mg |
| Iron | 2.9mg16% | 0.56mg3% | +2.4mg |
| Potassium | 397mg8% | 302mg6% | +95mg |
| Phosphorus | 490mg39% | 170mg14% | +320mg |
| Magnesium | 39mg9% | 27mg6% | +12mg |
| Zinc | 1.3mg12% | 0.33mg3% | +0.98mg |
| Copper | 0.19mg21% | <0.1mg8% | +0.11mg |
| Manganese | 0.11mg5% | <0.1mg2% | +<0.1mg |
| Selenium | 53mcg96% | 42mcg76% | +11mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 208 kcal for Sardine — that's 117% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 20.1g), but Tilapia (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 1.7g 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 B12 (Sardine: 8.94mcg vs 1.58mcg), Vitamin E (Sardine: 2.04mg vs 0.4mg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 10mg), Sodium (Sardine: 307mg vs 52mg), Iron (Sardine: 2.92mg vs 0.56mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Tilapia (Raw) fits a low-fat diet. Tilapia (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Tilapia (Raw)?
- Sardine has more protein with 24.6g per 100g compared to 20.1g for Tilapia (Raw).
- Which is lower in calories, Sardine or Tilapia (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 208 kcal.
- Is Sardine or Tilapia (Raw) healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g protein per 100g, while Tilapia (Raw) has 96 calories and 20.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sardine or Tilapia (Raw)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 11.4g.