Salmon vs Tilapia: Calories, Protein and Which to Choose
A side-by-side comparison of Salmon and Tilapia per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Tilapia has 4.1 g more protein per 100 g.
- Tilapia has 78 fewer kcal per 100 g (38% less).
- For protein per calorie, Tilapia wins: 20.5 g of protein per 100 kcal versus 10.7 g.
- For weight loss, Tilapia gives you more food for fewer calories.
- For muscle or weight gain, Salmon helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Salmon has the same calories as 160 g of Tilapia.
- For the protein in 100 g of Salmon, you need 85 g of Tilapia.
Frequently asked questions
Which is better: Salmon or Tilapia?
It depends on your goal. Per 100 g, Salmon has 206 kcal and 22.1 g of protein; Tilapia has 128 kcal and 26.2 g. Tilapia has 4.1 g more protein per 100 g. Tilapia has 78 fewer kcal per 100 g (38% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Salmon for Tilapia?
Yes. To keep calories the same, swap 100 g of Salmon for about 160 g of Tilapia. In the meal plan generator, food swaps do this maths while keeping the meal on target.
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Generate my meal plan