| Measure | Canned tuna (in water) | Sardines (canned) |
|---|---|---|
| Typical serving | 3 oz drained (85 g) | 3 oz drained (85 g) |
| Protein per serving | 21.7 g | 20.9 g |
| Protein per 100 g | 25.5 g | 24.6 g |
| Calories per serving | 99 kcal | 177 kcal |
| Protein density | 88% of calories | 47% of calories |
| Share of 50 g Daily Value | 43% | 42% |
| Protein quality | Complete | Complete |
| Category | Seafood | Seafood |
Compare foods · Canned tuna (in water) · Sardines (canned)
Protein comparison
Canned tuna (in water) vs Sardines (canned): which has more protein?
Canned tuna (in water) gives you 21.7 g of protein per 3 oz drained; sardines (canned) gives you 20.9 g per 3 oz drained. On equal weight it is 25.5 g against 24.6 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
On equal weight this is close to a tie: canned tuna (in water) has 25.5 g of protein per 100 g and sardines (canned) has 24.6 g. Per typical serving, canned tuna (in water) delivers 21.7 g (3 oz drained) to sardines (canned)'s 20.9 g (3 oz drained), a difference of 0.8 g.
For the full breakdown of each food, see the protein in canned tuna (in water) and protein in sardines (canned) pages, each with its USDA FoodData Central record id.
Quick answers
Canned tuna (in water) vs Sardines (canned) FAQ
Which has more protein, canned tuna (in water) or sardines (canned)?
Canned tuna (in water) has more protein per 100 g: 25.5 g against 24.6 g. Per typical serving, canned tuna (in water) provides 21.7 g (3 oz drained) and sardines (canned) provides 20.9 g (3 oz drained).
Is canned tuna (in water) or sardines (canned) more protein-dense?
Canned tuna (in water) is the more protein-dense of the two: about 88% of its calories come from protein, against 47% for sardines (canned).
Are canned tuna (in water) and sardines (canned) complete proteins?
Yes, both. Canned tuna (in water) and sardines (canned) each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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