Impossible Burger vs Sardines
Side-by-side macro comparison. Impossible Burger vs Sardines per their standard serving sizes.
Impossible Burger
per 4oz patty, 113g
Macro Comparison Table
| Macro | Impossible Burger | Sardines | Difference |
|---|---|---|---|
| Calories | 240 cal | 191 cal | +26% Impossible |
| Protein | 19g | 23g | -17% Impossible |
| Carbs | 9g | 0g | 0% Impossible |
| Fat | 14g | 11g | +27% Impossible |
Differences shown relative to Impossible Burger. Positive = Impossible Burger has more.
Quick Take
Impossible Burger delivers 240 calories per serving with 19g protein, 9g carbs, and 14g fat. Sardines delivers 191 calories with 23g protein, 0g carbs, and 11g fat. The most meaningful difference: Sardines saves 49 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Sardines gives you 49 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. Impossible Burger brings 240 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 Impossible Burger and Sardines are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Impossible Burger or Sardines?
Sardines has more protein: 23g vs 19g per serving. That's a difference of 4g.
Which has fewer calories, Impossible Burger or Sardines?
Sardines has 191 calories per serving vs 240 calories in Impossible Burger — a difference of 49 calories.
Is Impossible Burger or Sardines better for keto?
Sardines is the better keto choice at 0g carbs per serving vs 9g carbs in Impossible Burger.
Is Impossible Burger or Sardines better for weight loss?
For weight loss, Sardines gives you more calorie flexibility (49 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
Sardines
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Impossible Burger and Sardines stack up:
Full Impossible Burger guide • Full Sardines guide • All comparisons