Tilapia vs Mahi Mahi
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Tilapia vs Mahi Mahi: nutrition per 100 g
| Per 100 g | Tilapia | Mahi Mahi |
|---|---|---|
| Calories | 95 kcal | 84 kcal |
| Protein | 19 g | 19.8 g |
| Carbohydrate | 0 g | 0.3 g |
| Fat | 2.5 g | 0.4 g |
| Fibre | 0 g | 0 g |
| Allergens | Fish | Fish |
Vitamins and minerals per 100 g
| Nutrient | Tilapia | Mahi Mahi |
|---|---|---|
| Calcium, Ca | 8.63 mg | 6 mg |
| Copper, Cu | 0 mg | 0.03 mg |
| Iron, Fe | 0 mg | 0.05 mg |
| Magnesium, Mg | 24.28 mg | 28.02 mg |
| Manganese, Mn | 0.01 mg | 0 mg |
| Phosphorus, P | 159.4 mg | 223.8 mg |
| Potassium, K | 342.4 mg | 407.9 mg |
| Selenium, Se | 20.51 ug | 50.16 ug |
| Sodium, Na | 93.66 mg | 51.93 mg |
| Vitamin B-12 | 0.76 ug | 1.34 ug |
| Zinc, Zn | 0.3 mg | 0.3 mg |
Tilapia is higher in fat. Mahi Mahi is the leaner, lower-calorie choice. That makes Tilapia more relevant when you want a richer, higher-fat option, and Mahi Mahi when you want a lighter, lower-calorie option.
Bottom line
Per 100 g, Tilapia provides 95 kcal, 19 g protein, 0 g carbohydrate, 2.5 g fat and 0 g fiber; Mahi Mahi provides 84 kcal, 19.8 g protein, 0.3 g carbohydrate, 0.4 g fat and 0 g fiber.
Looking beyond the macronutrients, Mahi Mahi is the better source of selenium, vitamin B12 (see the vitamins and minerals table below).
Both are lean, mild white fish. Mahi mahi is a little lower in calories and higher in selenium, B12 and potassium; tilapia is cheaper and more widely available.
In short: for weight loss or a bigger portion at the same calories, Mahi Mahi. 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.