Beyond Burger vs Sardines
Side-by-side macro comparison. Beyond Burger vs Sardines per their standard serving sizes.
Macro Comparison Table
| Macro | Beyond Burger | Sardines | Difference |
|---|---|---|---|
| Calories | 230 cal | 191 cal | +20% Beyond |
| Protein | 20g | 23g | -13% Beyond |
| Carbs | 5g | 0g | 0% Beyond |
| Fat | 14g | 11g | +27% Beyond |
Differences shown relative to Beyond Burger. Positive = Beyond Burger has more.
Quick Take
Beyond Burger delivers 230 calories per serving with 20g protein, 5g carbs, and 14g fat. Sardines delivers 191 calories with 23g protein, 0g carbs, and 11g fat. The most meaningful difference: Sardines saves 39 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 39 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. Beyond Burger brings 230 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 Beyond Burger and Sardines are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Beyond Burger or Sardines?
Sardines has more protein: 23g vs 20g per serving. That's a difference of 3g.
Which has fewer calories, Beyond Burger or Sardines?
Sardines has 191 calories per serving vs 230 calories in Beyond Burger — a difference of 39 calories.
Is Beyond Burger or Sardines better for keto?
Sardines is the better keto choice at 0g carbs per serving vs 5g carbs in Beyond Burger.
Is Beyond Burger or Sardines better for weight loss?
For weight loss, Sardines gives you more calorie flexibility (39 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:
→ Calculate My Macros (Free)Related Comparisons
Other ways Beyond Burger and Sardines stack up:
Full Beyond Burger guide • Full Sardines guide • All comparisons