Calorie comparison
Cod vs Sardines
Per 100 grams, cod is the lighter choice by 103 calories, while sardines delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Cod | Sardines |
|---|---|---|
| Calories | 105 | 208 |
| Protein | 23 g | 25 g |
| Carbs | 0 g | 0 g |
| Fat | 0.9 g | 11 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🐟 Cod
3 oz cooked (85 g)
89 cal
19.6 g protein · 0 g carbs · 0.8 g fat
🐟 Sardines
1 can (92 g)
191 cal
23 g protein · 0 g carbs · 10.1 g fat
Frequently asked
Which has more calories, cod or sardines?
Per 100 g, cod has 105 calories and sardines has 208. Cod is lower in calories.
Which has more protein, cod or sardines?
Cod has 23 g of protein per 100 g; sardines has 25 g. Sardines wins on protein.
Is cod or sardines better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward cod — but portion size matters more than which food you pick.
Don't guess. Snap it.
Whether it's cod or sardines, CalorieScan AI logs it from a photo in seconds.
Download for iPhone