Animal · fish
Sardines (canned)
Sardines (canned) provides 25 g of protein per 100 g (25 g per typical serving).
25gprotein / 100 g
- Per serving
- 25 g (1 can · 100 g)
- Calories
- 208 kcal / 100 g
- Protein density
- 12 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
103%
Excellent quality
Leucine
2 g
2 g per serving
Digestion
Fast
Best: Post-workout
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 25 g 49% kcal
- Fat 11.5 g 51% kcal
- Carbs 0 g 0% kcal
| Calories | 208 kcal |
|---|---|
| Leucine | 2,000 mg (8% of protein) |
| Lysine | 2,100 mg |
| Typical serving | 1 can (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 can) = 2 g leucine
About 1.3 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.032
- Cost for 30 g protein
- ≈ $0.96
- Carbon footprint
- 4.8 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.