SardinevsTurkey Breast (Raw)
Sardine has 208 calories and 25g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Sardine has more protein, Turkey Breast (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Sardine vs Turkey Breast (Raw)
Go with Turkey Breast (Raw) at just 102 kcal per 100g — 51% 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.
Turkey Breast (Raw) packs 21.5g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Turkey Breast (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.
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.
Turkey Breast (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 | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 208kcal10% | 102kcal5% | +106kcal |
| Protein | 25g49% | 22g43% | +3.1g |
| Total Fat | 11g15% | 1.7g2% | +9.7g |
| Saturated Fat | 1.5g8% | 0.54g3% | +0.99g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 142mg47% | 54mg18% | +88mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | <0.1g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 6.0mcg1% | +26mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 4.8mcg24% | 0.10mcg1% | +4.7mcg |
| Vitamin E | 2.0mg14% | <0.1mg0% | +2.0mg |
| Vitamin K | 2.6mcg2% | 0mcg0% | +2.6mcg |
| Vitamin B6 | 0.17mg10% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 8.9mcg373% | 0.63mcg26% | +8.3mcg |
| Folate | 10mcg3% | 7.0mcg2% | +3.0mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.23mg17% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 5.2mg33% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 307mg13% | 206mg9% | +101mg |
| Calcium | 382mg29% | 14mg1% | +368mg |
| Iron | 2.9mg16% | 0.54mg3% | +2.4mg |
| Potassium | 397mg8% | 242mg5% | +155mg |
| Phosphorus | 490mg39% | 236mg19% | +254mg |
| Magnesium | 39mg9% | 25mg6% | +14mg |
| Zinc | 1.3mg12% | 1.3mg12% | +<0.1mg |
| Copper | 0.19mg21% | <0.1mg6% | +0.13mg |
| Manganese | 0.11mg5% | <0.1mg0% | +0.10mg |
| Selenium | 53mcg96% | 23mcg41% | +30mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is significantly lower in calories at just 102 kcal per 100g compared to 208 kcal for Sardine — that's 104% fewer calories, making Turkey Breast (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 21.5g), but Turkey Breast (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 1.66g 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 (Sardine: 2.6mcg vs 0mcg), Vitamin D (Sardine: 4.8mcg vs 0.1mcg), Vitamin E (Sardine: 2.04mg vs 0.06mg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 14mg), Manganese (Sardine: 0.108mg vs 0.007mg), Iron (Sardine: 2.92mg vs 0.54mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Turkey Breast (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Sardine or Turkey Breast (Raw)?
- Sardine has more protein with 24.6g per 100g compared to 21.5g for Turkey Breast (Raw).
- Which is lower in calories, Sardine or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 208 kcal.
- Is Sardine or Turkey Breast (Raw) healthier?
- It depends on your goals. Sardine has 208 calories and 24.6g protein per 100g, while Turkey Breast (Raw) has 102 calories and 21.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sardine or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 11.4g.