Tuna vs Anchovies in Oil: 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), more protein (29g vs 29g), more fiber (0g vs 0g), less sugar (0g vs 0g), less sodium (41mg vs 1050mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tuna
132 kcal
More Protein
Tuna
29g
More Fiber
Tuna
0g
Less Sugar
Tuna
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Tuna | Anchovies in Oil | Difference |
|---|---|---|---|
| Calories | 132kcal✓ | 210kcal | -78.0kcal |
| Protein | 29g | 29g | 0.0g |
| Carbohydrates | 0g | 0g | 0.0g |
| Fat | 1.3g✓ | 12g | -10.7g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 41mg✓ | 1050mg | -1009.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Tuna
Anchovies in Oil
Diet Compatibility
Tuna
Anchovies in Oil
When to Choose Tuna
- ✓Lower in calories (132 vs 210)
- ✓Higher in protein (29g vs 29g)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 0g)
- ✓Less sugar (0g vs 0g)
- ✓Lower sodium (41mg vs 1050mg)
Common Uses
When to Choose Anchovies in Oil
Common Uses
Tuna vs Anchovies in Oil: Nutritional Analysis
Anchovies in Oil 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 Tuna and Anchovies in Oil tell different nutritional stories. Tuna provides 0g of carbohydrates, 1.3g of fat, and 0g of fiber per 100g, while Anchovies in Oil contains 0g carbs, 12g 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: Tuna provides more protein (29g/100g), supporting muscle repair and growth.
- For sustained energy: Tuna 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, Tuna or Anchovies in Oil?
Anchovies in Oil 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 Tuna healthier than Anchovies in Oil?
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 Tuna and Anchovies in Oil?
Tuna and Anchovies in Oil have the same protein content at 29g per 100g.
Which is better for weight loss, Tuna or Anchovies in Oil?
For weight loss, Tuna is the better choice with only 132 calories per 100g compared to 210 calories in Anchovies in Oil. Anchovies in Oil also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Tuna or Anchovies in Oil have fewer carbs?
Tuna and Anchovies in Oil 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.