Salmon vs Tilapia: which is healthier?

Per 100g, Salmon has 208 calories, 25.4g protein, 0g fiber, and 8.1g fat, while Tilapia has 95 calories, 19g protein, 0g fiber, and 2.5g fat. Tilapia is the lighter choice, while Salmon delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Salmon or Tilapia?

Per 100g, Salmon has 208 calories and Tilapia has 95 calories, a difference of 113 calories. In practical terms, 3 oz cooked fillet (177 calories) of salmon compares with 1 medium fillet (107 calories) of tilapia.

Which has more protein, Salmon or Tilapia?

Salmon leads on protein with 25.4g per 100g; the gap is 6.4g per 100g (Salmon 25.4g vs Tilapia 19g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Salmon or Tilapia?

Salmon has 0g of carbs per 100g compared to 0g in Tilapia, making Salmon the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Salmon for Tilapia?

Often, yes. Swapping tilapia for salmon shifts your meal by about 113 calories and 6.4g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

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Salmon vs Tilapia

It's a Tie!

Both foods have similar nutritional profiles

Compare Salmon and Tilapia calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Salmon has 208 calories vs Tilapia's 95. Salmon has more protein (25.4g vs 19g); Tilapia has less fat (2.5g vs 8.1g).

Sources: Salmon (FDC 175168) · Tilapia (FDC 2684442)

Nutrition Comparison (per 100g)

Nutrient	Salmon		Tilapia
Calories	208	vs	95
Protein	25.4g	vs	19g
Carbs	0g	vs	0g
Fat	8.1g	vs	2.5g
Fiber	0g	vs	0g
Sodium	59mg	vs	94mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Salmon: FDC 175168 · Tilapia: FDC 2684442.

When to Choose Each

Choose Salmon when:

You need more protein (25.4g vs 19g per 100g)
A typical portion is 3 oz cooked fillet (177 calories)

See full Salmon nutrition

Choose Tilapia when:

You're cutting calories (95 vs 208 per 100g)
A typical portion is 1 medium fillet (107 calories)

See full Tilapia nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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