Sardines (canned, drained) vs Canned tuna (in water)
| Sardines (canned, drained) | Canned tuna (in water) | |
|---|---|---|
| Protein · per 100 g | 24.6 g | 25.5 g |
| Carbs · per 100 g | 0.0 g | 0.0 g |
| Fat · per 100 g | 11.4 g | 0.8 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 208.0 kcal | 116.0 kcal |
| Protein · per 100 kcal | 11.8 g | 22.0 g |
| To hit 30 g protein | 122 g · 253 kcal | 118 g · 136 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Canned tuna (in water) delivers 1.9× the protein per calorie of Sardines (canned, drained) (22.0 g vs 11.8 g per 100 kcal).
More protein / 100 g: Canned tunaLighter per 100 g: Canned tunaSmaller 30 g portion: Canned tuna
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.