Anchovies vs Tuna: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Tuna is generally healthier
Tuna comes out ahead in this comparison, winning in 2 out of 5 key nutritional categories. It has fewer calories (132 vs 210), less sodium (41mg vs 1050mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tuna
132 kcal
More Protein
Anchovies
29g
More Fiber
Anchovies
0g
Less Sugar
Anchovies
0g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Anchovies
Tuna
Diet Compatibility
Anchovies
Tuna
When to Choose Anchovies
- ✓Higher in protein (29g vs 29g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 0g)
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Tuna
- ✓Lower in calories (132 vs 210)
- ✓Lower sodium (41mg vs 1050mg)
Common Uses
Anchovies vs Tuna: Nutritional Analysis
Anchovies is more calorie-dense at 210 calories per 100g compared to 132 for Tuna, a difference of 78 calories. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Anchovies and Tuna tell different nutritional stories. Anchovies provides 0g of carbohydrates, 12g of fat, and 0g of fiber per 100g, while Tuna contains 0g carbs, 1.3g fat, and 0g fiber.
Key Takeaways
- For weight management: Tuna is the lower-calorie choice at 132 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Anchovies provides more protein (29g/100g), supporting muscle repair and growth.
- For sustained energy: Anchovies offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Anchovies or Tuna?
Anchovies has more calories with 210 kcal per 100g, compared to Tuna with 132 kcal. That's a difference of 78 calories per 100g serving.
Is Anchovies healthier than Tuna?
Based on our nutritional analysis, Tuna is generally the healthier choice, winning in 2 out of 5 key nutritional categories. Tuna has 132 calories, 29g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Anchovies and Tuna?
Anchovies and Tuna have the same protein content at 29g per 100g.
Which is better for weight loss, Anchovies or Tuna?
For weight loss, Tuna is the better choice with only 132 calories per 100g compared to 210 calories in Anchovies. Tuna also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Anchovies or Tuna have fewer carbs?
Anchovies and Tuna have the same carbohydrate content at 0g per 100g.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.