Cod vs Sardines (Canned in Oil, Drained)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Cod
per 100g
ProteinSardines (Canned in Oil, Drained)
per 100g
Nutrition Comparison
| Per 100g | Cod | Sardines (Canned in Oil, Drained) |
|---|---|---|
| Calories | 82kcal | 208kcal |
| Protein | 17.8g | 24.6g |
| Carbs | 0g | 0g |
| Fat | 0.7g | 11.5g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 54mg | 307mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Cod has 126 fewer calories per 100g than Sardines (Canned in Oil, Drained) (154% less).
- Sardines (Canned in Oil, Drained) delivers more protein (24.6g vs 17.8g per 100g).
- Cod contains less fat (0.7g vs 11.5g).
Cod
Cod is a lean white fish with one of the lowest calorie-to-protein ratios you can find — under 100 kcal for 18g of protein. It is high in selenium, iodine, and vitamin B12, and contains modest amounts of omega-3s. Its mild flavor and quick cooking time make it a flexible weekday option.
View Cod nutrition →Sardines (Canned in Oil, Drained)
Sardines are a nutritional powerhouse — high in protein and omega-3 (EPA and DHA), and because they are eaten with their soft bones, an outstanding source of calcium and vitamin D. Being small and short-lived, they are very low in mercury.
View Sardines (Canned in Oil, Drained) nutrition →Track Cod & Sardines (Canned in Oil, Drained) in Kairo
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