Swordfish 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
Swordfish
Best for muscle gain
Anchovies, canned in olive oil
Best for low-carb
Swordfish
Macro Comparison
Swordfish: 100g (100g) | Anchovies, canned in olive oil: 100g (100g)
144
Swordfish
210
Anchovies, canned in olive oil
19.7g
Swordfish
26.9g
Anchovies, canned in olive oil
0g
Swordfish
2.41g
Anchovies, canned in olive oil
6.65g
Swordfish
9.85g
Anchovies, canned in olive oil
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Swordfish
51%
Anchovies, canned in olive oil
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| Nutrient | Swordfish | Anchovies, canned in olive oil |
|---|---|---|
| Calories | 144 | 210 |
| Protein | 19.7g | 26.9g |
| Carbs | 0g | 2.4g |
| Fat | 6.7g | 9.8g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 81mg | 5400mg |
| Cholesterol | 66mg | — |
| Saturated Fat | 1.61g | — |
| Potassium | 418mg | 298mg |
| Vitamin A | 36mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 5mg | 240mg |
| Iron | 0.38mg | 2.69mg |
Which Should You Choose?
For weight loss
Choose Swordfish. With 144 calories and 19.7g 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 — 7.2g more than Swordfish.
For low-carb diets
Choose Swordfish with 0g carbs per serving.
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Take the free quizCommon Questions
Is Swordfish or Anchovies, canned in olive oil better for weight loss?
For weight loss, Swordfish is the better choice. Swordfish has 144 calories and 19.7g 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, Swordfish or Anchovies, canned in olive oil?
Anchovies, canned in olive oil has more protein per serving. Swordfish provides 19.7g and Anchovies, canned in olive oil provides 26.9g of protein.
Can I eat both swordfish and anchovies, canned in olive oil together?
Yes! Combining swordfish and anchovies, canned in olive oil gives you 354 calories and 46.599999999999994g protein. This combination can work well as part of a balanced meal.