USDA-derived comparison
Sardines (canned) vs Squid (Calamari)
Sardines (canned) leads for Vitamin B12, Phosphorus and Selenium; Squid (Calamari) answers with Vitamin B2 and Vitamin C.
Who each is for: Choose sardines (canned) for vitamin B12 and phosphorus. Choose squid (Calamari) for vitamin B2 and vitamin C.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Sardines (canned)
Typical serving: 1 can (92g)
30/100
Squid (Calamari)
Typical serving: 1 serving (85g)
18/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Sardines (canned) | Squid (Calamari) |
|---|---|---|
| Calories | 208 kcal | 92 kcal |
| Protein | 25 g | 16 g |
| Carbs | 0 g | 3 g |
| Fat | 12 g | 1 g |
| Fiber | 0 g | 0 g |
| Sat fat | 2 g | 0 g |
| Sodium | 307 mg | 44 mg |
| Potassium | 397 mg | 246 mg |
| Calcium | 382 mg | 32 mg |
| Iron | 2.9 mg | 0.7 mg |
| Magnesium | 39 mg | 33 mg |
| Zinc | 1.3 mg | 1.5 mg |
| Vitamin C | 0 mg | 5 mg |
| Vitamin D | 4.8 µg | 0 µg |
| Vitamin B12 | 8.9 µg | 1.3 µg |
| Folate | 10 µg | 5 µg |
Servings differ: 1 can of sardines (canned) is about 92g, 1 serving of squid (calamari) about 85g. Scale accordingly before deciding anything on the 100g basis alone.
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