Beef Jerky vs Sardines
Side-by-side macro comparison. Beef Jerky vs Sardines per their standard serving sizes.
Macro Comparison Table
| Macro | Beef Jerky | Sardines | Difference |
|---|---|---|---|
| Calories | 116 cal | 191 cal | -39% Beef |
| Protein | 9.4g | 23g | -59% Beef |
| Carbs | 3.1g | 0g | 0% Beef |
| Fat | 7.3g | 11g | -34% Beef |
Differences shown relative to Beef Jerky. Positive = Beef Jerky has more.
Quick Take
Beef Jerky delivers 116 calories per serving with 9.4g protein, 3.1g carbs, and 7.3g fat. Sardines delivers 191 calories with 23g protein, 0g carbs, and 11g fat. The most meaningful difference: Beef Jerky saves 75 calories per serving — meaningful over a week of meals. For protein density per calorie, Sardines wins at 48% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Beef Jerky gives you 75 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Sardines delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Sardines brings 191 calories — useful when you're chasing a surplus and struggling to eat enough. Sardines delivers 23g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Beef Jerky and Sardines are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Beef Jerky or Sardines?
Sardines has more protein: 23g vs 9.4g per serving. That's a difference of 13.6g.
Which has fewer calories, Beef Jerky or Sardines?
Beef Jerky has 116 calories per serving vs 191 calories in Sardines — a difference of 75 calories.
Is Beef Jerky or Sardines better for keto?
Sardines is the better keto choice at 0g carbs per serving vs 3.1g carbs in Beef Jerky.
Is Beef Jerky or Sardines better for weight loss?
For weight loss, Beef Jerky gives you more calorie flexibility (75 cal less per serving). For preserving muscle during a deficit, Sardines delivers more protein per calorie. Most people on cuts benefit from Sardines.
Which Is Better for Your Goal?
🔥 Weight Loss
Beef Jerky
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Sardines
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sardines
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Beef Jerky and Sardines stack up:
Full Beef Jerky guide • Full Sardines guide • All comparisons