Sardines vs tilapia: which is healthier?

They are about equally nutrient-dense: sardines scores 57/100 and tilapia 60/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Sardines

57/100Moderate nutrient density

208 kcal per 100 g. 1 can, drained: 92 g

Tilapia

60/100High nutrient density

128 kcal per 100 g. 1 fillet: 87 g

Which to pick for your goal

Fewer caloriesTilapia208 vs 128 kcal per 100 g
More proteinAbout even25 vs 26 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumAbout even397 vs 380 mg per 100 g
Less saturated fatTilapia1.5 vs 0.9 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Sardines, 100 g	Tilapia, 100 g	Sardines, 92 g	Tilapia, 87 g
Calories	208 kcal	128 kcal	191 kcal	111 kcal
Protein	25 g	26 g	23 g	23 g
Carbohydrates	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	11 g	2.6 g	11 g	2.3 g
Saturated fat	1.5 g	0.9 g	1.4 g	0.8 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	32 µg	0 µg	29 µg	0 µg
Potassium	397 mg	380 mg	365 mg	331 mg
Iron	2.9 mg	0.7 mg	2.7 mg	0.6 mg
Calcium	382 mg	14 mg	351 mg	12 mg
Magnesium	39 mg	34 mg	36 mg	30 mg
Sodium	307 mg	56 mg	282 mg	49 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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