Salmon 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
Salmon
Best for muscle gain
Anchovies, canned in olive oil
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | Anchovies, canned in olive oil: 100g (100g)
208
Salmon
210
Anchovies, canned in olive oil
20.4g
Salmon
26.9g
Anchovies, canned in olive oil
0g
Salmon
2.41g
Anchovies, canned in olive oil
13.4g
Salmon
9.85g
Anchovies, canned in olive oil
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
51%
Anchovies, canned in olive oil
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| Nutrient | Salmon | Anchovies, canned in olive oil |
|---|---|---|
| Calories | 208 | 210 |
| Protein | 20.4g | 26.9g |
| Carbs | 0g | 2.4g |
| Fat | 13.4g | 9.8g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 59mg | 5400mg |
| Cholesterol | 55mg | — |
| Saturated Fat | 3.05g | — |
| Potassium | 363mg | 298mg |
| Vitamin A | 58mcg | — |
| Vitamin C | 3.9mg | — |
| Calcium | 9mg | 240mg |
| Iron | 0.34mg | 2.69mg |
Which Should You Choose?
For weight loss
Choose Salmon. With 208 calories and 20.4g 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 — 6.5g more than Salmon.
For low-carb diets
Choose Salmon with 0g carbs per serving.
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Take the free quizCommon Questions
Is Salmon or Anchovies, canned in olive oil better for weight loss?
For weight loss, Salmon is the better choice. Salmon has 208 calories and 20.4g 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, Salmon or Anchovies, canned in olive oil?
Anchovies, canned in olive oil has more protein per serving. Salmon provides 20.4g and Anchovies, canned in olive oil provides 26.9g of protein.
Can I eat both salmon and anchovies, canned in olive oil together?
Yes! Combining salmon and anchovies, canned in olive oil gives you 418 calories and 47.3g protein. This combination can work well as part of a balanced meal.