Tilapia vs Catfish
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Tilapia vs Catfish: nutrition per 100 g
| Per 100 g | Tilapia | Catfish |
|---|---|---|
| Calories | 95 kcal | 129 kcal |
| Protein | 19 g | 16.5 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 2.5 g | 7.3 g |
| Fibre | 0 g | 0 g |
| Allergens | Fish | Fish |
Vitamins and minerals per 100 g
| Nutrient | Tilapia | Catfish |
|---|---|---|
| Calcium, Ca | 8.63 mg | 7.8 mg |
| Magnesium, Mg | 24.28 mg | 20.63 mg |
| Manganese, Mn | 0.01 mg | 0 mg |
| Phosphorus, P | 159.4 mg | 166.2 mg |
| Potassium, K | 342.4 mg | 292.3 mg |
| Selenium, Se | 20.51 ug | 9.28 ug |
| Sodium, Na | 93.66 mg | 60.51 mg |
| Vitamin B-12 | 0.76 ug | 2.27 ug |
| Zinc, Zn | 0.3 mg | 0.47 mg |
Tilapia is higher in protein, and the leaner, lower-calorie choice. Catfish is higher in fat. That makes Tilapia more relevant when you want protein for fullness or recovery, and Catfish when you want a richer, higher-fat option.
Bottom line
Per 100 g, Tilapia provides 95 kcal, 19 g protein, 0 g carbohydrate, 2.5 g fat and 0 g fiber; Catfish provides 129 kcal, 16.5 g protein, 0 g carbohydrate, 7.3 g fat and 0 g fiber.
Looking beyond the macronutrients, Tilapia is the better source of selenium, while Catfish is the better source of vitamin B12 (see the vitamins and minerals table below).
Both are mild freshwater fish. Tilapia is leaner and higher in protein and selenium; catfish has more fat and about three times the vitamin B12. Neither is a meaningful source of omega-3.
In short: for weight loss or a bigger portion at the same calories, Tilapia; for protein and muscle, Tilapia. 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.