SardinevsTuna
Sardine has 208 calories and 25g protein per 100g. Tuna has 198 calories and 29g protein per 100g Tuna has more protein, Tuna is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Tuna
Tuna will keep you satisfied longer with 29.1g protein, 8.2g 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.
Tuna packs 29.1g of protein per 100g (59% of calories from protein) — the better pick for muscle growth and recovery.
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.
Sardine provides 382mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Sardine
Relatively high in cholesterol at 142mg per 100g.
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥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 Tuna Light Canned In Oil Drained Solids | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 198kcal10% | +10kcal |
| Protein | 25g49% | 29g58% | <0.1g |
| Total Fat | 11g15% | 8.2g11% | +3.2g |
| Saturated Fat | 1.5g8% | 1.5g8% | — |
| Cholesterol | 142mg47% | 18mg6% | +124mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 23mcg3% | +9.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 4.8mcg24% | 6.7mcg34% | <0.1mcg |
| Vitamin E | 2.0mg14% | 0.87mg6% | +1.2mg |
| Vitamin K | 2.6mcg2% | 44mcg37% | <0.1mcg |
| Vitamin B6 | 0.17mg10% | 0.11mg6% | +<0.1mg |
| Vitamin B12 | 8.9mcg373% | 2.2mcg92% | +6.7mcg |
| Folate | 10mcg3% | 5.0mcg1% | +5.0mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.12mg9% | +0.11mg |
| Niacin (B3) | 5.2mg33% | 12mg78% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 416mg18% | <0.1mg |
| Calcium | 382mg29% | 13mg1% | +369mg |
| Iron | 2.9mg16% | 1.4mg8% | +1.5mg |
| Potassium | 397mg8% | 207mg4% | +190mg |
| Phosphorus | 490mg39% | 311mg25% | +179mg |
| Magnesium | 39mg9% | 31mg7% | +8.0mg |
| Zinc | 1.3mg12% | 0.90mg8% | +0.41mg |
| Copper | 0.19mg21% | <0.1mg8% | +0.12mg |
| Manganese | 0.11mg5% | <0.1mg1% | +<0.1mg |
| Selenium | 53mcg96% | 76mcg138% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tuna is moderately lower in calories than Sardine, containing 198 kcal compared to 208 kcal per 100g (5% fewer calories).
Protein: Tuna provides more protein with 29.1g versus 24.6g per 100g. In terms of protein-to-calorie efficiency, Tuna offers better value for building and maintaining muscle.
Fat: Sardine has more fat (11.4g vs 8.21g 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 K (Tuna: 44mcg vs 2.6mcg), Vitamin B12 (Sardine: 8.94mcg vs 2.2mcg), Niacin (B3) (Tuna: 12.4mg vs 5.24mg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 13mg), Manganese (Sardine: 0.108mg vs 0.015mg), Copper (Sardine: 0.186mg vs 0.071mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Tuna?
- Tuna has more protein with 29.1g per 100g compared to 24.6g for Sardine.
- Which is lower in calories, Sardine or Tuna?
- Tuna is lower in calories with 198 kcal per 100g versus 208 kcal.
- Is Sardine or Tuna healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g protein per 100g, while Tuna has 198 calories and 29.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sardine or Tuna?
- Tuna is leaner with 8.21g of fat per 100g compared to 11.4g.