Anchovies (canned in oil)
28.9gprotein / 100g131 cal · 4.8g fat · $$ · Quality 0.9
Sardines (canned in oil)
24.6gprotein / 100g208 cal · 11.5g fat · $ · Quality 0.9
There's a meaningful protein-density gap here: Anchovies (canned in oil) runs 28.9g per 100g against Sardines (canned in oil)'s 24.6g, roughly 4.3g more per equal weight.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
On price, Sardines (canned in oil) wins clearly — $ against Anchovies (canned in oil)'s $$.
Anchovies (canned in oil)'s typical serving also delivers more leucine (2300mg vs Sardines (canned in oil)'s 2000mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Anchovies (canned in oil) or Sardines (canned in oil) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Anchovies (canned in oil) | Sardines (canned in oil) |
|---|---|---|
| Protein | 28.9g | 24.6g |
| Calories | 131 | 208 |
| Fat | 4.8g | 11.5g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.9 | 0.9 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 1 min |
Frequently asked
Which has more protein, anchovies (canned in oil) or sardines (canned in oil)?
Anchovies (canned in oil) has 28.9g of protein per 100g compared to Sardines (canned in oil)'s 24.6g.
Which is lower in calories?
Anchovies (canned in oil) is lower in calories per 100g, at 131 vs the other's 208.