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Canned tuna vs sardines in oil

By our estimate, canned tuna is more filling per calorie than sardines in oil: 5 versus 3 out of 5. Canned tuna provides more protein per calorie: 22 g per 100 kcal, versus 11.8 g for sardines in oil.

Two canned fish for the pantry.

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Last updated
Sources
2 primary
Data
USDA FDC 171986 and 175139

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Key differences

  • Canned tuna provides more protein per calorie: 22 g per 100 kcal, versus 11.8 g for sardines in oil.
  • Canned tuna has fewer calories: 116 kcal per 100 g, versus 208 for sardines in oil, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Light tuna, canned in water, drained; Sardines, canned in oil, drained, with bone.
NutrientCanned tunaserving: 60 g (2 oz)Sardines in oilserving: 60 g (2 oz)Difference
Calories116 kcal per 100 g (3.5 oz)70 kcal per serving208 kcal per 100 g (3.5 oz)125 kcal per serving+92 kcal per 100 g (3.5 oz)+55 kcal per serving
Protein25.5 g per 100 g (3.5 oz)15.3 g per serving24.6 g per 100 g (3.5 oz)14.8 g per serving−0.9 g per 100 g (3.5 oz)−0.5 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat0.8 g per 100 g (3.5 oz)0.5 g per serving11.4 g per 100 g (3.5 oz)6.8 g per serving+10.6 g per 100 g (3.5 oz)+6.3 g per serving
of which saturated0.2 g per 100 g (3.5 oz)0.1 g per serving1.5 g per 100 g (3.5 oz)0.9 g per serving+1.3 g per 100 g (3.5 oz)+0.8 g per serving
Water75.2 g per 100 g (3.5 oz)45.1 g per serving59.6 g per 100 g (3.5 oz)35.8 g per serving−15.6 g per 100 g (3.5 oz)−9.4 g per serving
Protein per 100 kcal22 g11.8 g−10.2 g
Estimated satiety (1 to 5)5 / 53 / 5−2

In bold, the value more favorable to satiety when the gap is clear. Difference: Sardines in oil minus Canned tuna. Source: USDA FDC 171986 and 175139.

Per typical serving

With typical servings, 60 g (2 oz) of canned tuna has about 70 kcal and 15.3 g of protein, and 60 g (2 oz) of sardines in oil about 125 kcal and 14.8 g.

To get 20 g of protein you would need about 78 g of canned tuna (91 kcal) or about 81 g of sardines in oil (169 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, canned tuna is more filling per calorie than sardines in oil: 5 versus 3 out of 5.

  • Canned tuna: Low energy density; a lot of protein per calorie; high water content.
  • Sardines in oil: Moderate energy density; a lot of protein per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Canned tuna

  • If you want more protein per calorie: 22 g per 100 kcal.
  • If you want to eat more grams for the same calories: 116 kcal per 100 g.
  • If you prefer a lighter typical serving: about 70 kcal in 60 g (2 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

Sardines in oil

On the numbers they do not stand out from canned tuna in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Canned tuna. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Sardines in oil. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Canned tuna: every nutrient, frequently asked questions, and similar foods.
  • Sardines in oil: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139).accessed .