Pomegranate vs Sardines
Side-by-side macro comparison. Pomegranate vs Sardines per their standard serving sizes.
Macro Comparison Table
| Macro | Pomegranate | Sardines | Difference |
|---|---|---|---|
| Calories | 140 cal | 191 cal | -27% Pomegranate |
| Protein | 17g | 23g | -26% Pomegranate |
| Carbs | 19g | 0g | 0% Pomegranate |
| Fat | 0g | 11g | -100% Pomegranate |
Differences shown relative to Pomegranate. Positive = Pomegranate has more.
Quick Take
Pomegranate delivers 140 calories per serving with 17g protein, 19g carbs, and 0g fat. Sardines delivers 191 calories with 23g protein, 0g carbs, and 11g fat. The most meaningful difference: Pomegranate saves 51 calories per serving — meaningful over a week of meals. For protein density per calorie, Pomegranate wins at 49% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Pomegranate gives you 51 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), Pomegranate 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
Sardines fits cleanly into keto with only 0g carbs. Pomegranate at 19g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Pomegranate or Sardines?
Sardines has more protein: 23g vs 17g per serving. That's a difference of 6g.
Which has fewer calories, Pomegranate or Sardines?
Pomegranate has 140 calories per serving vs 191 calories in Sardines — a difference of 51 calories.
Is Pomegranate or Sardines better for keto?
Sardines is the better keto choice at 0g carbs per serving vs 19g carbs in Pomegranate.
Is Pomegranate or Sardines better for weight loss?
For weight loss, Pomegranate gives you more calorie flexibility (51 cal less per serving). For preserving muscle during a deficit, Pomegranate delivers more protein per calorie. Most people on cuts benefit from Pomegranate.
Which Is Better for Your Goal?
🔥 Weight Loss
Pomegranate
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 Pomegranate and Sardines stack up:
Full Pomegranate guide • Full Sardines guide • All comparisons