Tuna canned in water vs Sardines canned in oil: Calories, Protein and Which to Choose
A side-by-side comparison of Tuna canned in water and Sardines canned in oil per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Tuna canned in water | Sardines canned in oil |
|---|---|---|
| kcal | 116 | 208 |
| Protein | 25.5 g | 24.6 g |
| Carbohydrates | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 0.8 g | 11.5 g |
| Sodium | 247 mg | 307 mg |
| Nutrient | Tuna canned in water | Sardines canned in oil |
|---|---|---|
| kcal | 139 | 187 |
| Protein | 30.6 g | 22.1 g |
| Carbohydrates | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 1 g | 10.4 g |
| Sodium | 296 mg | 276 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Tuna canned in water has 92 fewer kcal per 100 g (44% less).
- For protein per calorie, Tuna canned in water wins: 22 g of protein per 100 kcal versus 11.8 g.
- For weight loss, Tuna canned in water gives you more food for fewer calories.
- For muscle or weight gain, Sardines canned in oil helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Tuna canned in water has the same calories as 55 g of Sardines canned in oil.
- For the protein in 100 g of Tuna canned in water, you need 105 g of Sardines canned in oil.
Frequently asked questions
Which is better: Tuna canned in water or Sardines canned in oil?
It depends on your goal. Per 100 g, Tuna canned in water has 116 kcal and 25.5 g of protein; Sardines canned in oil has 208 kcal and 24.6 g. Both have practically the same protein per 100 g. Tuna canned in water has 92 fewer kcal per 100 g (44% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Tuna canned in water for Sardines canned in oil?
Yes. To keep calories the same, swap 100 g of Tuna canned in water for about 55 g of Sardines canned in oil. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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