Is Salmon or Tilapia healthier?

Both Salmon and Tilapia can be part of a healthy diet. Tilapia has fewer calories per 100g (95 vs 208). Salmon has more protein.

Which has more calories, Salmon or Tilapia?

Per 100g, Salmon has 208 calories and Tilapia has 95 calories. Tilapia is the lower-calorie option.

Can I substitute Salmon for Tilapia?

Yes, Salmon and Tilapia can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Salmon

Tilapia

All Comparisons

Salmon vs Tilapia

It's a Tie!

Both foods have similar nutritional profiles

Compare Salmon and Tilapia calories, protein, and nutrition. See which is better for 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

When to Choose Each

Choose Salmon when:

Calories aren't your main concern
You want more protein

See full Salmon nutrition

Choose Tilapia when:

You want fewer calories
You prefer the taste of Tilapia

See full Tilapia nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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