Canned Sardine (Atlantic)VSSteamed Scallop
Canned Sardine (Atlantic) has 4.1g more protein per 100g than Steamed Scallop — 24.6g vs 20.5g per 100g (USDA). For those watching their calorie intake, Steamed Scallop offers only 111 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), Steamed Scallop 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) | Steamed Scallop |
|---|---|---|
| Protein | 24.6 g | 20.5 g |
| Calories | 208 kcal | 111 kcal |
| Total fat | 11.4 g | 0.8 g |
| Carbohydrates | 0.0 g | 5.4 g |
Canned Sardine (Atlantic)
Steamed Scallop
How does Canned Sardine (Atlantic) compare to Steamed Scallop?
Canned Sardine (Atlantic) has 4.1g more protein per 100g than Steamed Scallop — 24.6g vs 20.5g per 100g (USDA). For those watching their calorie intake, Steamed Scallop offers only 111 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), Steamed Scallop 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
Steamed ScallopAt only 111 calories per 100g, Steamed Scallop 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
Steamed ScallopSteamed Scallop offers the best protein-to-calorie ratio, delivering 20.5g of protein for just 111 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Steamed ScallopFor those focusing on lean protein sources with lower fat content, Steamed Scallop 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
Steamed ScallopFor everyday fitness enthusiasts seeking balanced nutrition, Steamed Scallop offers a good protein content at 20.5g with 111 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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