Mackerel (Raw)vsTilapia (Raw)
Mackerel (Raw) has 205 calories and 19g protein per 100g. Tilapia (Raw) has 96 calories and 20g protein per 100g Tilapia (Raw) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Mackerel (Raw) vs Tilapia (Raw)
Go with Tilapia (Raw) at just 96 kcal per 100g — 53% fewer calories.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Tilapia (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
⚠️Things to Watch
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
Tilapia (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Mackerel Atlantic | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 205kcal10% | 96kcal5% | +109kcal |
| Protein | 19g37% | 20g40% | <0.1g |
| Total Fat | 14g18% | 1.7g2% | +12g |
| Saturated Fat | 3.3g16% | 0.58g3% | +2.7g |
| Cholesterol | 70mg23% | 50mg17% | +20mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 50mcg6% | 0mcg0% | +50mcg |
| Vitamin C | 0.40mg0% | 0mg0% | +0.40mg |
| Vitamin D | 16mcg81% | 3.1mcg16% | +13mcg |
| Vitamin E | 1.5mg10% | 0.40mg3% | +1.1mg |
| Vitamin K | 5.0mcg4% | 1.4mcg1% | +3.6mcg |
| Vitamin B6 | 0.40mg23% | 0.16mg10% | +0.24mg |
| Vitamin B12 | 8.7mcg363% | 1.6mcg66% | +7.1mcg |
| Folate | 1.0mcg0% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | 0.18mg15% | <0.1mg3% | +0.13mg |
| Riboflavin (B2) | 0.31mg24% | <0.1mg5% | +0.25mg |
| Niacin (B3) | 9.1mg57% | 3.9mg24% | +5.2mg |
| 🔶Minerals | |||
| Sodium | 90mg4% | 52mg2% | +38mg |
| Calcium | 12mg1% | 10mg1% | +2.0mg |
| Iron | 1.6mg9% | 0.56mg3% | +1.1mg |
| Potassium | 314mg7% | 302mg6% | +12mg |
| Phosphorus | 217mg17% | 170mg14% | +47mg |
| Magnesium | 76mg18% | 27mg6% | +49mg |
| Zinc | 0.63mg6% | 0.33mg3% | +0.30mg |
| Copper | <0.1mg8% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 44mcg80% | 42mcg76% | +2.3mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 114% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: Tilapia (Raw) provides more protein with 20.1g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, Tilapia (Raw) offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) has more fat (13.9g vs 1.7g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Tilapia (Raw) has less saturated fat (0.585g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Mackerel (Raw): 50mcg vs 0mcg), Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Folate (Tilapia (Raw): 24mcg vs 1mcg).
Key Minerals: Notable mineral differences include Iron (Mackerel (Raw): 1.63mg vs 0.56mg), Magnesium (Mackerel (Raw): 76mg vs 27mg), Manganese (Tilapia (Raw): 0.037mg vs 0.015mg).
Diet Suitability: Both fit a low-carb or keto diet. Tilapia (Raw) fits a high-protein diet. Tilapia (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Mackerel (Raw) or Tilapia (Raw)?
- Tilapia (Raw) has more protein with 20.1g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, Mackerel (Raw) or Tilapia (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 205 kcal.
- Is Mackerel (Raw) or Tilapia (Raw) healthier?
- It depends on your goals. Mackerel (Raw) has 205 calories and 18.6g protein per 100g, while Tilapia (Raw) has 96 calories and 20.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Mackerel (Raw) or Tilapia (Raw)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 13.9g.