Canned Sardine (Atlantic)VSCooked Oyster (Pacific)
Canned Sardine (Atlantic) has 5.7g more protein per 100g than Cooked Oyster (Pacific) — 24.6g vs 18.9g per 100g (USDA). For those watching their calorie intake, Cooked Oyster (Pacific) offers only 163 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), Canned Sardine (Atlantic) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Canned Sardine (Atlantic) | Cooked Oyster (Pacific) |
|---|---|---|
| Protein | 24.6 g | 18.9 g |
| Calories | 208 kcal | 163 kcal |
| Total fat | 11.4 g | 4.6 g |
| Carbohydrates | 0.0 g | 9.9 g |
Canned Sardine (Atlantic)
Cooked Oyster (Pacific)
How does Canned Sardine (Atlantic) compare to Cooked Oyster (Pacific)?
Canned Sardine (Atlantic) has 5.7g more protein per 100g than Cooked Oyster (Pacific) — 24.6g vs 18.9g per 100g (USDA). For those watching their calorie intake, Cooked Oyster (Pacific) offers only 163 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), Canned Sardine (Atlantic) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Canned Sardine (Atlantic)With 24.6g of protein per 100g, Canned Sardine (Atlantic) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cooked Oyster (Pacific)At only 163 calories per 100g, Cooked Oyster (Pacific) 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
Canned Sardine (Atlantic)Canned Sardine (Atlantic) offers the best protein-to-calorie ratio, delivering 24.6g of protein for just 208 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cooked Oyster (Pacific)For those focusing on lean protein sources with lower fat content, Cooked Oyster (Pacific) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Canned Sardine (Atlantic)With only 0.0g of carbohydrates per 100g, Canned Sardine (Atlantic) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Canned Sardine (Atlantic)For everyday fitness enthusiasts seeking balanced nutrition, Canned Sardine (Atlantic) offers a good protein content at 24.6g with 208 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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