Cooked TilapiaVSCanned Sardine (Atlantic)
Cooked Tilapia has 1.5g more protein per 100g than Canned Sardine (Atlantic) — 26.1g vs 24.6g per 100g (USDA). For those watching their calorie intake, Cooked Tilapia offers only 128 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 Tilapia 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 Tilapia | Canned Sardine (Atlantic) |
|---|---|---|
| Protein | 26.1 g | 24.6 g |
| Calories | 128 kcal | 208 kcal |
| Total fat | 2.6 g | 11.4 g |
| Carbohydrates | 0.0 g | 0.0 g |
Cooked Tilapia
Canned Sardine (Atlantic)
How does Cooked Tilapia compare to Canned Sardine (Atlantic)?
Cooked Tilapia has 1.5g more protein per 100g than Canned Sardine (Atlantic) — 26.1g vs 24.6g per 100g (USDA). For those watching their calorie intake, Cooked Tilapia offers only 128 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 Tilapia delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Cooked TilapiaWith 26.1g of protein per 100g, Cooked Tilapia provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cooked TilapiaAt only 128 calories per 100g, Cooked Tilapia 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 TilapiaCooked Tilapia offers the best protein-to-calorie ratio, delivering 26.1g of protein for just 128 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cooked TilapiaFor those focusing on lean protein sources with lower fat content, Cooked Tilapia provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Cooked TilapiaWith only 0.0g of carbohydrates per 100g, Cooked Tilapia 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 TilapiaFor everyday fitness enthusiasts seeking balanced nutrition, Cooked Tilapia offers a good protein content at 26.1g with 128 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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