Canned Sardine (Atlantic)VSCooked Trout
Canned Sardine (Atlantic) has 1.7g more protein per 100g than Cooked Trout — 24.6g vs 22.9g per 100g (USDA). For those watching their calorie intake, Cooked Trout offers only 150 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 Trout 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 Trout |
|---|---|---|
| Protein | 24.6 g | 22.9 g |
| Calories | 208 kcal | 150 kcal |
| Total fat | 11.4 g | 5.8 g |
| Carbohydrates | 0.0 g | 0.0 g |
Canned Sardine (Atlantic)
Cooked Trout
How does Canned Sardine (Atlantic) compare to Cooked Trout?
Canned Sardine (Atlantic) has 1.7g more protein per 100g than Cooked Trout — 24.6g vs 22.9g per 100g (USDA). For those watching their calorie intake, Cooked Trout offers only 150 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 Trout 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 TroutAt only 150 calories per 100g, Cooked Trout 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 TroutCooked Trout offers the best protein-to-calorie ratio, delivering 22.9g of protein for just 150 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cooked TroutFor those focusing on lean protein sources with lower fat content, Cooked Trout 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
Cooked TroutFor everyday fitness enthusiasts seeking balanced nutrition, Cooked Trout offers a good protein content at 22.9g with 150 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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