Salmon vs Tilapia: Calories and Nutrition Compared (2026)

Salmon contains 24.6 g of protein, while tilapia has 26.1 g, making tilapia higher in protein. Salmon has 153 calories, whereas tilapia has 128 calories, making tilapia lower in calories.

Salmon and tilapia are both popular fish choices, each offering unique nutritional benefits. This comparison examines their calorie counts, protein levels, and fat content per 100 grams.

What Is the Difference Between Salmon and Tilapia?

Salmon is a fatty fish known for its rich flavor and high omega-3 fatty acid content. It is commonly consumed grilled, baked, or smoked. Tilapia is a mild-flavored, lean fish that is often farmed and widely available. It is frequently used in various culinary dishes due to its versatility.

Salmon vs Tilapia: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of salmon and tilapia.

Nutrient (per 100 g)	Salmon (cooked)	Tilapia (cooked)
Calories	153 kcal	128 kcal
Protein	24.6 g	26.1 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	5.3 g	2.6 g
Fiber	0 g	0 g
Sodium	90 mg	56 mg

Which Is Better, Salmon or Tilapia?

For weight loss: Tilapia has 128 calories per 100 g, while salmon has 153 calories, making tilapia the better option for weight loss.

For muscle and protein: Tilapia contains 26.1 g of protein per 100 g, compared to salmon's 24.6 g, making tilapia higher in protein.

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

How to Track Salmon and Tilapia Accurately

It's easy to misjudge portion sizes and macronutrient 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 and should not be considered medical advice. This comparison is based on verified nutritional data for each fish per 100 grams. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Tilapia has 26.1 g of protein per 100 g, while salmon has 24.6 g of protein.

Which fish has fewer calories?

Tilapia has 128 calories per 100 g, whereas salmon has 153 calories.

What is the fat content in salmon?

Salmon contains 5.3 g of fat per 100 g.

What is the sodium content in tilapia?

Tilapia has 56 mg of sodium per 100 g.

Do both fish have carbohydrates?

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

What is the sugar content in salmon?

Salmon has 0 g of sugar per 100 g.

Key Takeaways

• Salmon has 153 calories per 100 g.
• Tilapia has 128 calories per 100 g.
• Salmon contains 24.6 g of protein.
• Tilapia contains 26.1 g of protein.
• Both fish have 0 g of carbs and 0 g of sugar.
• Salmon has 5.3 g of fat, while tilapia has 2.6 g of fat.