Tuna Steak (yellowfin, fresh)
29.2gprotein / 100g130 cal · 1.3g fat · $$$$ · Quality 0.92
Sardines (canned in oil)
24.6gprotein / 100g208 cal · 11.5g fat · $ · Quality 0.9
Tuna Steak (yellowfin, fresh) delivers a clearly higher protein density than Sardines (canned in oil) — 29.2g vs 24.6g per 100g, a gap of 4.6g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Sardines (canned in oil) is the more budget-friendly pick ($ vs $$$$ for Tuna Steak (yellowfin, fresh)), worth weighing if cost matters more than the other differences here.
Tuna Steak (yellowfin, fresh)'s typical serving also delivers more leucine (2350mg vs Sardines (canned in oil)'s 2000mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
With protein content this close, cost is the more useful tiebreaker: Sardines (canned in oil) delivers a similar protein profile to Tuna Steak (yellowfin, fresh) at a noticeably lower price per serving.
Full nutrition comparison
| Per 100g | Tuna Steak (yellowfin, fresh) | Sardines (canned in oil) |
|---|---|---|
| Protein | 29.2g | 24.6g |
| Calories | 130 | 208 |
| Fat | 1.3g | 11.5g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.92 | 0.9 |
| Relative cost | $$$$ | $ |
| Prep time | 8 min | 1 min |
Frequently asked
Which has more protein, tuna steak (yellowfin, fresh) or sardines (canned in oil)?
Tuna Steak (yellowfin, fresh) has 29.2g of protein per 100g compared to Sardines (canned in oil)'s 24.6g.
Which is lower in calories?
Tuna Steak (yellowfin, fresh) is lower in calories per 100g, at 130 vs the other's 208.