Salmon vs Tilapia

Key metrics compared

Tilapia is the leaner choice at 128 kcal per 100 g, while Tilapia delivers more protein per calorie (20.4 vs 10.7 g per 100 kcal). Tilapia also carries more absolute protein per 100 g.

Green marks the more favourable value — higher for protein and fiber, lower for calories. Calories-from-protein uses Atwater factors.

Questions

Which has more protein, salmon or tilapia?

Tilapia has more protein — 26.2 g vs 22.1 g per 100 g.

Which has fewer calories?

Tilapia has fewer calories — 128 vs 206 per 100 g.

Which is more protein-dense?

Tilapia provides more protein per calorie — 20.4 g vs 10.7 g per 100 kcal — which matters most when calories are limited.

What's the main difference between salmon and tilapia?

Per 100 g, salmon has 206 calories and 22.1 g protein, while tilapia has 128 calories and 26.2 g protein. See the full table above for fat, carbs, fiber, and minerals.

Full nutrition

References & methodology

• Data source: U.S. Department of Agriculture, FoodData Central — Salmon (FDC 175168) and Tilapia (FDC 175177) (public domain).
• Basis: all figures per 100 g; calorie split uses Atwater factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat).
• Last reviewed: June 2026. Values are typical figures and vary with variety and preparation.

Keep exploring

Compare more than two foods at once, see which foods top each nutrient, or sort the full table yourself.