Cooked Fresh Tuna (Bluefin)VSCanned Sardine (Atlantic)
Cooked Fresh Tuna (Bluefin) has 5.3g more protein per 100g than Canned Sardine (Atlantic) — 29.9g vs 24.6g per 100g (USDA). For those watching their calorie intake, Cooked Fresh Tuna (Bluefin) offers only 184 calories per 100g compared to 208 calories in Canned Sardine (Atlantic). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Cooked Fresh Tuna (Bluefin) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Cooked Fresh Tuna (Bluefin) | Canned Sardine (Atlantic) |
|---|---|---|
| Protein | 29.9 g | 24.6 g |
| Calories | 184 kcal | 208 kcal |
| Total fat | 6.3 g | 11.4 g |
| Carbohydrates | 0.0 g | 0.0 g |
Cooked Fresh Tuna (Bluefin)
Canned Sardine (Atlantic)
How does Cooked Fresh Tuna (Bluefin) compare to Canned Sardine (Atlantic)?
Cooked Fresh Tuna (Bluefin) has 5.3g more protein per 100g than Canned Sardine (Atlantic) — 29.9g vs 24.6g per 100g (USDA). For those watching their calorie intake, Cooked Fresh Tuna (Bluefin) offers only 184 calories per 100g compared to 208 calories in Canned Sardine (Atlantic). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Cooked Fresh Tuna (Bluefin) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Cooked Fresh Tuna (Bluefin)With 29.9g of protein per 100g, Cooked Fresh Tuna (Bluefin) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cooked Fresh Tuna (Bluefin)At only 184 calories per 100g, Cooked Fresh Tuna (Bluefin) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cooked Fresh Tuna (Bluefin)Cooked Fresh Tuna (Bluefin) offers the best protein-to-calorie ratio, delivering 29.9g of protein for just 184 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cooked Fresh Tuna (Bluefin)For those focusing on lean protein sources with lower fat content, Cooked Fresh Tuna (Bluefin) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Cooked Fresh Tuna (Bluefin)With only 0.0g of carbohydrates per 100g, Cooked Fresh Tuna (Bluefin) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Cooked Fresh Tuna (Bluefin)For everyday fitness enthusiasts seeking balanced nutrition, Cooked Fresh Tuna (Bluefin) offers a good protein content at 29.9g with 184 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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