Canned Tuna (in water)
26.0gprotein / 100g116 cal · 0.8g fat · $ · Quality 0.9
Sardines (canned in oil)
24.6gprotein / 100g208 cal · 11.5g fat · $ · Quality 0.9
Canned Tuna (in water) carries 1.4g more protein per 100g than Sardines (canned in oil) (26.0g vs 24.6g) — a real but modest edge.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
These two are closer than the comparison headline suggests. Either Canned Tuna (in water) 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 | Canned Tuna (in water) | Sardines (canned in oil) |
|---|---|---|
| Protein | 26.0g | 24.6g |
| Calories | 116 | 208 |
| Fat | 0.8g | 11.5g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.9 | 0.9 |
| Relative cost | $ | $ |
| Prep time | 1 min | 1 min |
Frequently asked
Which has more protein, canned tuna (in water) or sardines (canned in oil)?
Canned Tuna (in water) has 26.0g of protein per 100g compared to Sardines (canned in oil)'s 24.6g.
Which is lower in calories?
Canned Tuna (in water) is lower in calories per 100g, at 116 vs the other's 208.