Sardines vs trout: which is healthier?
They are about equally nutrient-dense: sardines scores 57/100 and trout 59/100, 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
208 kcal per 100 g. 1 can, drained: 92 g
Trout
168 kcal per 100 g. 1 fillet: 71 g
Which to pick for your goal
- Fewer caloriesTrout208 vs 168 kcal per 100 g
- More proteinAbout even25 vs 24 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumTrout397 vs 450 mg per 100 g
- Less saturated fatAbout even1.5 vs 1.7 g per 100 g
Nutrition side by side
| Nutrient | Sardines, 100 g | Trout, 100 g | Sardines, 92 g | Trout, 71 g |
|---|---|---|---|---|
| Calories | 208 kcal | 168 kcal | 191 kcal | 119 kcal |
| Protein | 25 g | 24 g | 23 g | 17 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 | 7.4 g | 11 g | 5.2 g |
| Saturated fat | 1.5 g | 1.7 g | 1.4 g | 1.2 g |
| Vitamin C | 0 mg | 2.9 mg | 0 mg | 2.1 mg |
| Vitamin A | 32 µg | 100 µg | 29 µg | 71 µg |
| Potassium | 397 mg | 450 mg | 365 mg | 320 mg |
| Iron | 2.9 mg | 0.4 mg | 2.7 mg | 0.3 mg |
| Calcium | 382 mg | 30 mg | 351 mg | 21 mg |
| Magnesium | 39 mg | 30 mg | 36 mg | 21 mg |
| Sodium | 307 mg | 61 mg | 282 mg | 43 mg |
Last updated . Scores use the HowHealthyIs Score method.