sardine, Atlantic, canned in oil, drained solids with bone vs tuna, light, canned in oil, drained solids
Side-by-side nutrition comparison per serving. See which fits your goals better.
Sardines and tuna are both popular canned fish, but sardines punch above their weight on multiple nutritional dimensions. Sardines deliver 24.6g protein at 208 calories per 100g with 11.4g fat. Tuna provides 29.1g protein at 198 calories with 8.21g fat. Tuna leads on protein; sardines lead on omega-3 concentration and micronutrient density.
The calcium story decisively favors sardines. Because you eat sardines bones and all, a single can delivers 300-400mg calcium — comparable to a glass of milk. Canned tuna provides negligible calcium. For dairy-free eaters, sardines are one of the best whole-food calcium sources available.
Mercury and sustainability both favor sardines. Small, short-lived fish at the bottom of the food chain, sardines contain virtually no mercury and can be eaten daily without concern. Tuna, being larger and longer-lived, accumulates mercury and should be limited. Sardine populations also recover faster from fishing pressure, making them one of the most sustainable protein choices on the planet.
Pro tip
Mash sardines with Dijon mustard, lemon juice, and diced red onion for a nutrient-dense sardine salad. Spread it on whole grain crackers or use it as a sandwich filling. Start with sardines packed in olive oil — they taste milder and more approachable than water-packed versions.
Quick Verdict
Best for weight loss
tuna, light, canned in oil, drained solids
Best for muscle gain
tuna, light, canned in oil, drained solids
Best for low-carb
sardine, Atlantic, canned in oil, drained solids with bone
Macro Comparison
sardine, Atlantic, canned in oil, drained solids with bone: 100g (100g) | tuna, light, canned in oil, drained solids: 100g (100g)
208
sardine, Atlantic, canned in oil, drained solids with bone
198
tuna, light, canned in oil, drained solids
24.6g
sardine, Atlantic, canned in oil, drained solids with bone
29.1g
tuna, light, canned in oil, drained solids
0g
sardine, Atlantic, canned in oil, drained solids with bone
0g
tuna, light, canned in oil, drained solids
11.4g
sardine, Atlantic, canned in oil, drained solids with bone
8.21g
tuna, light, canned in oil, drained solids
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
47%
sardine, Atlantic, canned in oil, drained solids with bone
59%
tuna, light, canned in oil, drained solids
Track what you eat automatically
Send a photo of your sardine, atlantic, canned in oil, drained solids with bone or tuna, light, canned in oil, drained solids meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | sardine, Atlantic, canned in oil, drained solids with bone | tuna, light, canned in oil, drained solids |
|---|---|---|
| Calories | 208 | 198 |
| Protein | 24.6g | 29.1g |
| Carbs | 0g | 0g |
| Fat | 11.4g | 8.2g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 307mg | 416mg |
| Cholesterol | 142mg | 18mg |
| Saturated Fat | 1.53g | 1.53g |
| Potassium | 397mg | 207mg |
| Vitamin A | 32mcg | 23mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 382mg | 13mg |
| Iron | 2.92mg | 1.39mg |
Which Should You Choose?
For weight loss
Choose tuna, light, canned in oil, drained solids. With 198 calories and 29.1g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose tuna, light, canned in oil, drained solids. tuna, light, canned in oil, drained solids delivers 29.1g protein per serving — 4.5g 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.
Small fish like sardines deliver outsized nutrition that larger fish cannot match. Sunn tracks your calcium, omega-3, and protein intake from seafood so you can see the real impact of incorporating sardines into your weekly rotation.
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Take the free quizCommon Questions
Is sardine, Atlantic, canned in oil, drained solids with bone or tuna, light, canned in oil, drained solids better for weight loss?
For weight loss, tuna, light, canned in oil, drained solids is the better choice. sardine, Atlantic, canned in oil, drained solids with bone has 208 calories and 24.6g protein per serving, while tuna, light, canned in oil, drained solids has 198 calories and 29.1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, sardine, Atlantic, canned in oil, drained solids with bone or tuna, light, canned in oil, drained solids?
tuna, light, canned in oil, drained solids has more protein per serving. sardine, Atlantic, canned in oil, drained solids with bone provides 24.6g and tuna, light, canned in oil, drained solids provides 29.1g of protein.
Can I eat both sardine, atlantic, canned in oil, drained solids with bone and tuna, light, canned in oil, drained solids together?
Yes! Combining sardine, atlantic, canned in oil, drained solids with bone and tuna, light, canned in oil, drained solids gives you 406 calories and 53.7g protein. This combination can work well as part of a balanced meal.