Catfish vs Tilapia: Calories and Nutrition Compared (2026)

Tilapia is higher in protein with 26.1 g compared to catfish's 18.4 g. Catfish has 144 calories, while tilapia has 128 calories, making tilapia lower in calories.

Catfish and tilapia are two commonly consumed fish that provide various nutritional benefits. This comparison will highlight their differences in calories, protein, and fat content.

What Is the Difference Between Catfish and Tilapia?

Catfish is a type of fish known for its mild flavor and firm texture. It is often farmed and popular in Southern cuisine. Tilapia is a freshwater fish that is widely cultivated and known for its mild taste and flaky texture. It is a common choice for healthy meals.

Catfish vs Tilapia: Nutrition Side by Side

The following table provides a side-by-side comparison of catfish and tilapia based on their nutritional content.

Nutrient (per 100 g)	Catfish (cooked)	Tilapia (cooked)
Calories	144 kcal	128 kcal
Protein	18.4 g	26.1 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	7.2 g	2.6 g
Fiber	0 g	0 g
Sodium	119 mg	56 mg

Which Is Better, Catfish or Tilapia?

For weight loss: Tilapia has fewer calories at 128 compared to catfish's 144 calories, making it a better option for weight loss.

For muscle and protein: Tilapia contains more protein at 26.1 g, while catfish has 18.4 g, making tilapia the superior choice for protein intake.

For low-carb or low-sugar: Both catfish and tilapia contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb diets.

How to Track Catfish and Tilapia Accurately

It's easy to misjudge portion sizes and macros when preparing fish dishes, which can impact nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Tilapia has more protein with 26.1 g compared to catfish's 18.4 g.

Which fish has fewer calories?

Tilapia has fewer calories at 128, while catfish has 144 calories.

What is the fat content in catfish?

Catfish contains 7.2 g of fat per 100 g.

What is the sodium level in tilapia?

Tilapia has a sodium level of 56 mg per 100 g.

Do both fish have carbohydrates?

Both catfish and tilapia contain 0 g of carbohydrates per 100 g.

How much sugar is in catfish?

Catfish contains 0 g of sugar per 100 g.

Key Takeaways

• Catfish has 144 calories per 100 g.
• Tilapia has 128 calories per 100 g.
• Catfish contains 18.4 g of protein per 100 g.
• Tilapia contains 26.1 g of protein per 100 g.
• Both fish have 0 g of carbs and sugar.
• Catfish has 7.2 g of fat, while tilapia has 2.6 g of fat.