Turkey Breast (roasted)
29.0gprotein / 100g135 cal · 1.0g fat · $ · Quality 0.93
Sardines (canned in oil)
24.6gprotein / 100g208 cal · 11.5g fat · $ · Quality 0.9
Turkey Breast (roasted) delivers a clearly higher protein density than Sardines (canned in oil) — 29.0g vs 24.6g per 100g, a gap of 4.4g 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.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
Turkey Breast (roasted)'s typical serving also delivers more leucine (2250mg vs Sardines (canned in oil)'s 2000mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Turkey Breast (roasted) or Sardines (canned in oil) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Turkey Breast (roasted) | Sardines (canned in oil) |
|---|---|---|
| Protein | 29.0g | 24.6g |
| Calories | 135 | 208 |
| Fat | 1.0g | 11.5g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.93 | 0.9 |
| Relative cost | $ | $ |
| Prep time | 60 min | 1 min |
Frequently asked
Which has more protein, turkey breast (roasted) or sardines (canned in oil)?
Turkey Breast (roasted) has 29.0g of protein per 100g compared to Sardines (canned in oil)'s 24.6g.
Which is lower in calories?
Turkey Breast (roasted) is lower in calories per 100g, at 135 vs the other's 208.