Which has more calories, Salmon or Tilapia?

Salmon has 209.9 calories per serving (1 Serving (151.0g)), while Tilapia has 194.8 calories per serving (1 Serving (151g)*).

Which has more protein, Salmon or Tilapia?

Salmon has 23g of protein per serving, while Tilapia has 39.6g. Tilapia is the higher protein option.

Which has less fat, Salmon or Tilapia?

Salmon has 12g of fat per serving, while Tilapia has 4.1g. Tilapia is the lower fat option.

Which has more fiber, Salmon or Tilapia?

Salmon has 0g of fiber per serving, while Tilapia has 0g of fiber per serving.

Protein Sources

Salmon vs Tilapia: Nutrition Comparison

Salmon and tilapia are both popular fish choices but differ considerably in their fat and nutrient profiles. Salmon is much higher in fat — predominantly heart-healthy omega-3 fatty acids — and delivers more calories per serving. Tilapia is one of the leanest fish available, with very little fat and a mild flavour that makes it versatile in the kitchen. If omega-3 intake is a priority, salmon is the clear winner. For low-calorie, high-protein eating, tilapia is an excellent budget-friendly alternative. Both provide complete protein and important minerals.

Nutrition Comparison

Nutrient	Salmon 1 Serving (151.0g)	Tilapia 1 Serving (151g)*
Calories	209.9 kcal	194.8 kcal
Total Fat	12 g	4.1 g
Saturated Fat	2 g	1.4 g
Cholesterol	69.5 mg	86.1 mg
Sodium	104.2 mg	86.1 mg
Total Carbs	0 g	0 g
Dietary Fiber	0 g	0 g
Sugars	0 g	0 g
Protein	23 g	39.6 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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