Sardines vs Turkey Breast (deli)
Side-by-side macro comparison. Sardines vs Turkey Breast (deli) per their standard serving sizes.
Turkey Breast (deli)
per 2 slices (56g)
Macro Comparison Table
| Macro | Sardines | Turkey Breast (deli) | Difference |
|---|---|---|---|
| Calories | 191 cal | 50 cal | +282% Sardines |
| Protein | 23g | 11g | +109% Sardines |
| Carbs | 0g | 1g | -100% Sardines |
| Fat | 11g | 0.5g | +2100% Sardines |
Differences shown relative to Sardines. Positive = Sardines has more.
Quick Take
Sardines delivers 191 calories per serving with 23g protein, 0g carbs, and 11g fat. Turkey Breast (deli) delivers 50 calories with 11g protein, 1g carbs, and 0.5g fat. The most meaningful difference: Turkey Breast (deli) saves 141 calories per serving — meaningful over a week of meals. For protein density per calorie, Turkey Breast (deli) wins at 88% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Turkey Breast (deli) gives you 141 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), Turkey Breast (deli) 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 Sardines and Turkey Breast (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Sardines or Turkey Breast (deli)?
Sardines has more protein: 23g vs 11g per serving. That's a difference of 12g.
Which has fewer calories, Sardines or Turkey Breast (deli)?
Turkey Breast (deli) has 50 calories per serving vs 191 calories in Sardines — a difference of 141 calories.
Is Sardines or Turkey Breast (deli) better for keto?
Sardines is the better keto choice at 0g carbs per serving vs 1g carbs in Turkey Breast (deli).
Is Sardines or Turkey Breast (deli) better for weight loss?
For weight loss, Turkey Breast (deli) gives you more calorie flexibility (141 cal less per serving). For preserving muscle during a deficit, Turkey Breast (deli) delivers more protein per calorie. Most people on cuts benefit from Turkey Breast (deli).
Which Is Better for Your Goal?
🔥 Weight Loss
Turkey Breast (deli)
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 Sardines and Turkey Breast (deli) stack up:
Full Sardines guide • Full Turkey Breast (deli) guide • All comparisons