Salmon vs Tilapia
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Salmon vs Tilapia: nutrition per 100 g
| Per 100 g | Salmon | Tilapia |
|---|---|---|
| Calories | 130 kcal | 95 kcal |
| Protein | 22.3 g | 19 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 4.9 g | 2.5 g |
| Fibre | 0 g | 0 g |
| Allergens | Fish | Fish |
Vitamins and minerals per 100 g
| Nutrient | Salmon | Tilapia |
|---|---|---|
| Calcium, Ca | 14.84 mg | 8.63 mg |
| Copper, Cu | 0.06 mg | 0 mg |
| Iron, Fe | 0.4 mg | 0 mg |
| Magnesium, Mg | 26.15 mg | 24.28 mg |
| Manganese, Mn | 0 mg | 0.01 mg |
| Phosphorus, P | 226.3 mg | 159.4 mg |
| Potassium, K | 329.7 mg | 342.4 mg |
| Selenium, Se | 30.2 ug | 20.51 ug |
| Sodium, Na | 53.3 mg | 93.66 mg |
| Vitamin B-12 | 5.16 ug | 0.76 ug |
| Zinc, Zn | 0.42 mg | 0.3 mg |
Salmon is higher in protein and fat. Tilapia is the leaner, lower-calorie choice. That makes Salmon more relevant when you want protein for fullness or recovery, and Tilapia when you want a lighter, lower-calorie option.
Bottom line
Per 100 g, Salmon provides 130 kcal, 22.3 g protein, 0 g carbohydrate, 4.9 g fat and 0 g fiber; Tilapia provides 95 kcal, 19 g protein, 0 g carbohydrate, 2.5 g fat and 0 g fiber.
Looking beyond the macronutrients, Salmon is the better source of vitamin B12 (see the vitamins and minerals table below).
Salmon is fattier, and that fat is where the long-chain omega-3s EPA and DHA come from — tilapia has very little. Salmon also brings far more vitamin D and B12. Tilapia is the lower-calorie, milder-tasting option.
In short: for weight loss or a bigger portion at the same calories, Tilapia; for protein and muscle, Salmon. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.