Cooked TilapiaVSCanned Sardine (Atlantic)

Comparing Tilapia with Sardine

Cooked Tilapia

Complete

Contains all 9 essential amino acids. High bioavailability.

Finfish and Shellfish Products• USDA #175177

Top Protein

Protein26.1g

Cals

128

Fat

2.6g

Carbs

0.0g

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Canned Sardine (Atlantic)

Complete

Contains all 9 essential amino acids. High bioavailability.

Finfish and Shellfish Products• USDA #175139

Protein24.6g

Cals

208

Fat

11.4g

Carbs

0.0g

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Key Differences

Protein Gap

1.5g

-6% difference

Calorie Gap

63% difference

Fat Gap

8.8g

Carb Gap

0.0g

Category Winners

💪

Most Protein

Per 100g serving

Cooked Tilapia

📉

Lowest Calories

For weight loss

Cooked Tilapia

⚡

Best Efficiency

Protein per calorie

Cooked Tilapia

Source: USDA FoodData Central • Data as of 2025-12-14