Anchovies, canned in olive oil vs sardine, Atlantic, canned in oil, drained solids with bone
Side-by-side nutrition comparison per serving. See which fits your goals better.
Anchovies and sardines are nearly identical in calories (210 vs 208 per 100g), but anchovies pack more protein at 26.9g compared to sardines' 24.6g. Sardines carry slightly more fat at 11.4g versus 9.85g. Both are excellent sources of omega-3 fatty acids and calcium, making them nutritional powerhouses among small fish.
Pro tip
Choose anchovies when you want maximum protein per calorie, especially as a flavor-packed addition to salads or pasta. Go with sardines for a milder taste and a more versatile standalone snack.
Quick Verdict
Best for weight loss
sardine, Atlantic, canned in oil, drained solids with bone
Best for muscle gain
Anchovies, canned in olive oil
Best for low-carb
sardine, Atlantic, canned in oil, drained solids with bone
Macro Comparison
Anchovies, canned in olive oil: 100g (100g) | sardine, Atlantic, canned in oil, drained solids with bone: 100g (100g)
210
Anchovies, canned in olive oil
208
sardine, Atlantic, canned in oil, drained solids with bone
26.9g
Anchovies, canned in olive oil
24.6g
sardine, Atlantic, canned in oil, drained solids with bone
2.41g
Anchovies, canned in olive oil
0g
sardine, Atlantic, canned in oil, drained solids with bone
9.85g
Anchovies, canned in olive oil
11.4g
sardine, Atlantic, canned in oil, drained solids with bone
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
51%
Anchovies, canned in olive oil
47%
sardine, Atlantic, canned in oil, drained solids with bone
Track what you eat automatically
Send a photo of your anchovies, canned in olive oil or sardine, atlantic, canned in oil, drained solids with bone meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Anchovies, canned in olive oil | sardine, Atlantic, canned in oil, drained solids with bone |
|---|---|---|
| Calories | 210 | 208 |
| Protein | 26.9g | 24.6g |
| Carbs | 2.4g | 0g |
| Fat | 9.8g | 11.4g |
| Fiber | — | 0g |
| Sugar | — | 0g |
| Sodium | 5400mg | 307mg |
| Cholesterol | — | 142mg |
| Saturated Fat | — | 1.53g |
| Potassium | 298mg | 397mg |
| Vitamin A | — | 32mcg |
| Vitamin C | — | 0mg |
| Calcium | 240mg | 382mg |
| Iron | 2.69mg | 2.92mg |
Which Should You Choose?
For weight loss
Choose sardine, Atlantic, canned in oil, drained solids with bone. With 208 calories and 24.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Anchovies, canned in olive oil. Anchovies, canned in olive oil delivers 26.9g protein per serving — 2.3g more than sardine, Atlantic, canned in oil, drained solids with bone.
For low-carb diets
Choose sardine, Atlantic, canned in oil, drained solids with bone with 0g carbs per serving.
Track both in seconds — snap a photo and send it to Sunn on WhatsApp.
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Take the free quizCommon Questions
Is Anchovies, canned in olive oil or sardine, Atlantic, canned in oil, drained solids with bone better for weight loss?
For weight loss, sardine, Atlantic, canned in oil, drained solids with bone is the better choice. Anchovies, canned in olive oil has 210 calories and 26.9g protein per serving, while sardine, Atlantic, canned in oil, drained solids with bone has 208 calories and 24.6g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Anchovies, canned in olive oil or sardine, Atlantic, canned in oil, drained solids with bone?
Anchovies, canned in olive oil has more protein per serving. Anchovies, canned in olive oil provides 26.9g and sardine, Atlantic, canned in oil, drained solids with bone provides 24.6g of protein.
Can I eat both anchovies, canned in olive oil and sardine, atlantic, canned in oil, drained solids with bone together?
Yes! Combining anchovies, canned in olive oil and sardine, atlantic, canned in oil, drained solids with bone gives you 418 calories and 51.5g protein. This combination can work well as part of a balanced meal.