Perch vs Tilapia: Calories and Nutrition Compared (2026)

Tilapia has slightly higher protein at 26.1 g compared to Perch's 24.9 g. Perch is lower in calories at 117 compared to Tilapia's 128.

Perch and Tilapia are both widely consumed fish that offer various health benefits. This comparison highlights their nutritional content per 100 grams to help you make informed dietary choices.

What Is the Difference Between Perch and Tilapia?

Perch is a freshwater fish known for its mild flavor and firm texture. It is commonly found in lakes and rivers. Tilapia is a freshwater fish that is popular for its mild taste and versatility in cooking. It is often farmed and readily available.

Perch vs Tilapia: Nutrition Side by Side

The following table provides a side-by-side comparison of Perch and Tilapia's nutritional values.

Nutrient (per 100 g)	Perch (cooked)	Tilapia (cooked)
Calories	117 kcal	128 kcal
Protein	24.9 g	26.1 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	1.2 g	2.6 g
Fiber	0 g	0 g
Sodium	79 mg	56 mg

Which Is Better, Perch or Tilapia?

For weight loss: Perch has fewer calories at 117, while Tilapia contains 128 calories per 100 g.

For muscle and protein: Tilapia offers more protein with 26.1 g, compared to Perch's 24.9 g per 100 g.

For low-carb or low-sugar: Both Perch and Tilapia contain 0 g of carbs and 0 g of sugar per 100 g.

How to Track Perch and Tilapia Accurately

It's easy to misjudge portion sizes and macro content when preparing fish dishes. 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 presented are rounded reference values for educational use, not medical advice. They reflect nutritional content per 100 grams of each fish. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Tilapia has more protein at 26.1 g compared to Perch's 24.9 g per 100 g.

Which fish has fewer calories?

Perch has fewer calories at 117, while Tilapia has 128 calories per 100 g.

What is the fat content in Perch?

Perch contains 1.2 g of fat per 100 g.

What is the sodium level in Tilapia?

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

How much sugar is in Perch?

Perch contains 0 g of sugar per 100 g.

What is the fiber content in Tilapia?

Tilapia has 0 g of fiber per 100 g.

Key Takeaways

• Perch has 117 calories per 100 g.
• Tilapia has 128 calories per 100 g.
• Perch contains 24.9 g of protein per 100 g.
• Tilapia contains 26.1 g of protein per 100 g.
• Both fish have 0 g of carbs and 0 g of sugar per 100 g.
• Perch has 1.2 g of fat, while Tilapia has 2.6 g of fat per 100 g.