Sardines vs Tuna: Calories and Nutrition Compared (2026)

Sardines contain 24.6 g of protein and 208 calories, while tuna has 29.9 g of protein and 184 calories. Tuna is higher in protein and lower in calories.

Sardines and tuna are popular seafood choices known for their nutritional benefits. This comparison highlights their differences in calories, protein, fat, and sodium content.

What Is the Difference Between Sardines and Tuna?

Sardines are small, oily fish that are often canned and consumed whole. They are rich in omega-3 fatty acids and provide a good source of protein. Tuna is a larger fish commonly found in both fresh and canned forms. It is known for its high protein content and low fat levels.

Sardines vs Tuna: Nutrition Side by Side

Below is a side-by-side comparison of sardines and tuna, detailing their nutritional profiles.

Nutrient (per 100 g)	Sardines (canned in oil, drained)	Tuna (cooked)
Calories	208 kcal	184 kcal
Protein	24.6 g	29.9 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	11.4 g	6.3 g
Fiber	0 g	0 g
Sodium	307 mg	50 mg

Which Is Better, Sardines or Tuna?

For weight loss: Sardines contain 208 calories per 100 g, while tuna has 184 calories. Tuna is lower in calories.

For muscle and protein: Tuna offers 29.9 g of protein per 100 g, compared to 24.6 g in sardines. Tuna is higher in protein.

For low-carb or low-sugar: Both sardines and tuna have 0 g of carbs and sugar. They are both suitable for low-carb diets.

How to Track Sardines and Tuna Accurately

It's easy to misjudge portion sizes and macros when consuming canned seafood, which can impact dietary goals. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, sardines or tuna?

Tuna has 29.9 g of protein per 100 g, while sardines have 24.6 g. Therefore, tuna has more protein.

Which has fewer calories, sardines or tuna?

Tuna contains 184 calories per 100 g, while sardines contain 208 calories. Thus, tuna has fewer calories.

What is the fat content in sardines?

Sardines have 11.4 g of fat per 100 g.

What is the sodium level in tuna?

Tuna contains 50 mg of sodium per 100 g.

How many carbs are in sardines?

Sardines have 0 g of carbs per 100 g.

What is the sugar content in tuna?

Tuna has 0 g of sugar per 100 g.

Key Takeaways

• Sardines: 208 calories per 100 g.
• Tuna: 184 calories per 100 g.
• Sardines: 24.6 g protein per 100 g.
• Tuna: 29.9 g protein per 100 g.
• Both sardines and tuna have 0 g of carbs and sugar.
• Sardines: 11.4 g fat per 100 g, Tuna: 6.3 g fat per 100 g.