Calorie comparison
Sardines vs Tilapia
Per 100 grams, tilapia is the lighter choice by 79 calories, while tilapia 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 | Sardines | Tilapia |
|---|---|---|
| Calories | 208 | 129 |
| Protein | 25 g | 26 g |
| Carbs | 0 g | 0 g |
| Fat | 11 g | 2.7 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
🐟 Sardines
1 can (92 g)
191 cal
23 g protein · 0 g carbs · 10.1 g fat
🐟 Tilapia
3 oz cooked (85 g)
110 cal
22.1 g protein · 0 g carbs · 2.3 g fat
Frequently asked
Which has more calories, sardines or tilapia?
Per 100 g, sardines has 208 calories and tilapia has 129. Tilapia is lower in calories.
Which has more protein, sardines or tilapia?
Sardines has 25 g of protein per 100 g; tilapia has 26 g. Tilapia wins on protein.
Is sardines or tilapia 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 tilapia — but portion size matters more than which food you pick.
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