Mackerel vs Anchovies, canned in olive oil
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Mackerel
Best for muscle gain
Anchovies, canned in olive oil
Best for low-carb
Mackerel
Macro Comparison
Mackerel: 100g (100g) | Anchovies, canned in olive oil: 100g (100g)
205
Mackerel
210
Anchovies, canned in olive oil
18.6g
Mackerel
26.9g
Anchovies, canned in olive oil
0g
Mackerel
2.41g
Anchovies, canned in olive oil
13.9g
Mackerel
9.85g
Anchovies, canned in olive oil
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
36%
Mackerel
51%
Anchovies, canned in olive oil
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| Nutrient | Mackerel | Anchovies, canned in olive oil |
|---|---|---|
| Calories | 205 | 210 |
| Protein | 18.6g | 26.9g |
| Carbs | 0g | 2.4g |
| Fat | 13.9g | 9.8g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 90mg | 5400mg |
| Cholesterol | 70mg | — |
| Saturated Fat | 3.26g | — |
| Potassium | 314mg | 298mg |
| Vitamin A | 50mcg | — |
| Vitamin C | 0.4mg | — |
| Calcium | 12mg | 240mg |
| Iron | 1.63mg | 2.69mg |
Which Should You Choose?
For weight loss
Choose Mackerel. With 205 calories and 18.6g 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 — 8.3g more than Mackerel.
For low-carb diets
Choose Mackerel with 0g carbs per serving.
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Take the free quizCommon Questions
Is Mackerel or Anchovies, canned in olive oil better for weight loss?
For weight loss, Mackerel is the better choice. Mackerel has 205 calories and 18.6g protein per serving, while Anchovies, canned in olive oil has 210 calories and 26.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Mackerel or Anchovies, canned in olive oil?
Anchovies, canned in olive oil has more protein per serving. Mackerel provides 18.6g and Anchovies, canned in olive oil provides 26.9g of protein.
Can I eat both mackerel and anchovies, canned in olive oil together?
Yes! Combining mackerel and anchovies, canned in olive oil gives you 415 calories and 45.5g protein. This combination can work well as part of a balanced meal.