General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Compare foods

Sardines in oil vs sardines in tomato sauce

Sardines in oil and sardines in tomato sauce have the same estimated satiety score: 3 out of 5. Sardines in tomato sauce have fewer calories: 185 kcal per 100 g, versus 208 for sardines in oil, so the same calories come with more grams of food.

The same fish, canned two ways.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 175139 and 175140

No clinical review. No advertising from drug companies and no affiliate links.How we work

Key differences

  • They provide similar protein per calorie: 11.8 g per 100 kcal for sardines in oil and 11.3 g for sardines in tomato sauce.
  • Sardines in tomato sauce have fewer calories: 185 kcal per 100 g, versus 208 for sardines in oil, so the same calories come with more grams of food.
  • Neither provides a meaningful amount of fiber: 0 and 0.1 g per 100 g.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Sardines, canned in oil, drained, with bone; Sardines, canned in tomato sauce, drained, with bone.
NutrientSardines in oilserving: 60 g (2 oz)Sardines in tomato sauceserving: 60 g (2 oz)Difference
Calories208 kcal per 100 g (3.5 oz)125 kcal per serving185 kcal per 100 g (3.5 oz)111 kcal per serving−23 kcal per 100 g (3.5 oz)−14 kcal per serving
Protein24.6 g per 100 g (3.5 oz)14.8 g per serving20.9 g per 100 g (3.5 oz)12.5 g per serving−3.7 g per 100 g (3.5 oz)−2.2 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0.5 g per 100 g (3.5 oz)0.3 g per serving+0.5 g per 100 g (3.5 oz)+0.3 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0.4 g per 100 g (3.5 oz)0.3 g per serving+0.4 g per 100 g (3.5 oz)+0.3 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving+0.1 g per 100 g (3.5 oz)+0.1 g per serving
Fat11.4 g per 100 g (3.5 oz)6.8 g per serving10.4 g per 100 g (3.5 oz)6.2 g per serving−1 g per 100 g (3.5 oz)−0.6 g per serving
of which saturated1.5 g per 100 g (3.5 oz)0.9 g per serving2.7 g per 100 g (3.5 oz)1.6 g per serving+1.2 g per 100 g (3.5 oz)+0.7 g per serving
Water59.6 g per 100 g (3.5 oz)35.8 g per serving66.9 g per 100 g (3.5 oz)40.1 g per serving+7.3 g per 100 g (3.5 oz)+4.4 g per serving
Protein per 100 kcal11.8 g11.3 g−0.5 g
Estimated satiety (1 to 5)3 / 53 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Sardines in tomato sauce minus Sardines in oil. Source: USDA FDC 175139 and 175140.

Per typical serving

With typical servings, 60 g (2 oz) of sardines in oil have about 125 kcal and 14.8 g of protein, and 60 g (2 oz) of sardines in tomato sauce about 111 kcal and 12.5 g.

To get 20 g of protein you would need about 81 g of sardines in oil (169 kcal) or about 96 g of sardines in tomato sauce (177 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?

Sardines in oil and sardines in tomato sauce have the same estimated satiety score: 3 out of 5.

  • Sardines in oil: Moderate energy density; a lot of protein per calorie.
  • Sardines in tomato sauce: Calculation: 1 (base) + 0 (moderate energy density: 185 kcal/100 g) + 2 (protein: 11.3 g/100 kcal) + 0 (fiber: 0.1 g/100 kcal) + 0 (solid food with 66.9 g of water, under 70) = 3.

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

Sardines in oil

  • If you want more protein in a typical serving: 14.8 g in 60 g (2 oz).

Sardines in tomato sauce

  • If you want to eat more grams for the same calories: 185 kcal per 100 g.

On a GLP-1 medication

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.

Sardines in tomato sauce. “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

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, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone (FDC ID 175140).accessed .