SardinevsTrout (Raw)
Sardine has 208 calories and 25g protein per 100g. Trout (Raw) has 119 calories and 21g protein per 100g Sardine has more protein, Trout (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Trout (Raw)
Go with Trout (Raw) at just 119 kcal per 100g — 43% 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.
Trout (Raw) packs 20.5g of protein per 100g (69% of calories from protein) — the better pick for muscle growth and recovery.
Trout (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.
Trout (Raw) provides 481mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Sardine
Relatively high in cholesterol at 142mg per 100g.
Trout (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 Trout Rainbow Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 119kcal6% | +89kcal |
| Protein | 25g49% | 21g41% | +4.1g |
| Total Fat | 11g15% | 3.5g4% | +7.9g |
| Saturated Fat | 1.5g8% | 0.72g4% | +0.81g |
| Cholesterol | 142mg47% | 59mg20% | +83mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 19mcg2% | +13mcg |
| Vitamin C | 0mg0% | 2.4mg3% | <0.1mg |
| Vitamin D | 4.8mcg24% | — | — |
| Vitamin E | 2.0mg14% | — | — |
| Vitamin K | 2.6mcg2% | — | — |
| Vitamin B6 | 0.17mg10% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 8.9mcg373% | 4.5mcg185% | +4.5mcg |
| Folate | 10mcg3% | 12mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | 0.12mg10% | <0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.10mg8% | +0.12mg |
| Niacin (B3) | 5.2mg33% | 5.4mg34% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 31mg1% | +276mg |
| Calcium | 382mg29% | 67mg5% | +315mg |
| Iron | 2.9mg16% | 0.70mg4% | +2.2mg |
| Potassium | 397mg8% | 481mg10% | <0.1mg |
| Phosphorus | 490mg39% | 271mg22% | +219mg |
| Magnesium | 39mg9% | 31mg7% | +8.0mg |
| Zinc | 1.3mg12% | 1.1mg10% | +0.23mg |
| Copper | 0.19mg21% | 0.11mg12% | +<0.1mg |
| Manganese | 0.11mg5% | 0.16mg7% | <0.1mg |
| Selenium | 53mcg96% | 13mcg23% | +40mcg |
🔬Nutritional Analysis
Calories: Trout (Raw) is significantly lower in calories at just 119 kcal per 100g compared to 208 kcal for Sardine — that's 75% fewer calories, making Trout (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 20.5g), but Trout (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 3.46g 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 C (Trout (Raw): 2.4mg vs 0mg), Vitamin B6 (Trout (Raw): 0.406mg vs 0.167mg), Riboflavin (B2) (Sardine: 0.227mg vs 0.105mg).
Key Minerals: Notable mineral differences include Sodium (Sardine: 307mg vs 31mg), Calcium (Sardine: 382mg vs 67mg), Iron (Sardine: 2.92mg vs 0.7mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Trout (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Trout (Raw)?
- Sardine has more protein with 24.6g per 100g compared to 20.5g for Trout (Raw).
- Which is lower in calories, Sardine or Trout (Raw)?
- Trout (Raw) is lower in calories with 119 kcal per 100g versus 208 kcal.
- Is Sardine or Trout (Raw) healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g protein per 100g, while Trout (Raw) has 119 calories and 20.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sardine or Trout (Raw)?
- Trout (Raw) is leaner with 3.46g of fat per 100g compared to 11.4g.