tuna vs Anchovies, canned in olive oil
Side-by-side nutrition comparison per serving. See which fits your goals better.
Yellowfin tuna is a leaner option with 109 calories and just 0.49g fat per 100g, while canned anchovies provide nearly double the calories (210) with 9.85g fat due to olive oil. Both deliver similar protein (24.4g vs 26.9g), but anchovies carry 2.41g carbohydrates, whereas raw tuna contains none. Choose yellowfin for minimal fat intake and anchovies when you need a more calorie-dense, shelf-stable protein source.
Pro tip
Select fresh yellowfin tuna for low-fat meals, salads, or when you're managing overall calorie intake. Reach for canned anchovies when you want a convenient pantry staple with higher fat for flavor and satiety, or to use as a finishing ingredient in smaller portions.
Quick Verdict
Best for weight loss
tuna
Best for muscle gain
Anchovies, canned in olive oil
Best for low-carb
tuna
Macro Comparison
tuna: 100g (100g) | Anchovies, canned in olive oil: 100g (100g)
109
tuna
210
Anchovies, canned in olive oil
24.4g
tuna
26.9g
Anchovies, canned in olive oil
0g
tuna
2.41g
Anchovies, canned in olive oil
0.49g
tuna
9.85g
Anchovies, canned in olive oil
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
90%
tuna
51%
Anchovies, canned in olive oil
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| Nutrient | tuna | Anchovies, canned in olive oil |
|---|---|---|
| Calories | 109 | 210 |
| Protein | 24.4g | 26.9g |
| Carbs | 0g | 2.4g |
| Fat | 0.5g | 9.8g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 45mg | 5400mg |
| Cholesterol | 39mg | — |
| Saturated Fat | 0.17g | — |
| Potassium | 441mg | 298mg |
| Vitamin A | 18mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 4mg | 240mg |
| Iron | 0.77mg | 2.69mg |
Which Should You Choose?
For weight loss
Choose tuna. With 109 calories and 24.4g 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 — 2.5g more than tuna.
For low-carb diets
Choose tuna with 0g carbs per serving.
Tracking both options in Sunn makes it easy to see how preparation method (fresh vs. canned in oil) impacts your macros, helping you swap between them based on your daily goals without guessing.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is tuna or Anchovies, canned in olive oil better for weight loss?
For weight loss, tuna is the better choice. tuna has 109 calories and 24.4g 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, tuna or Anchovies, canned in olive oil?
Anchovies, canned in olive oil has more protein per serving. tuna provides 24.4g and Anchovies, canned in olive oil provides 26.9g of protein.
Can I eat both tuna and anchovies, canned in olive oil together?
Yes! Combining tuna and anchovies, canned in olive oil gives you 319 calories and 51.3g protein. This combination can work well as part of a balanced meal.