Salmon (Raw)vsTilapia (Raw)
Salmon (Raw) has 142 calories and 20g 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 Salmon (Raw) vs Tilapia (Raw)
Go with Tilapia (Raw) at just 96 kcal per 100g — 32% fewer calories.
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Salmon Atlantic Wild Raw | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 96kcal5% | +46kcal |
| Protein | 20g40% | 20g40% | <0.1g |
| Total Fat | 6.3g8% | 1.7g2% | +4.6g |
| Saturated Fat | 0.98g5% | 0.58g3% | +0.40g |
| Cholesterol | 55mg18% | 50mg17% | +5.0mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 0mcg0% | +12mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 3.1mcg16% | — |
| Vitamin E | — | 0.40mg3% | — |
| Vitamin K | — | 1.4mcg1% | — |
| Vitamin B6 | 0.82mg48% | 0.16mg10% | +0.66mg |
| Vitamin B12 | 3.2mcg133% | 1.6mcg66% | +1.6mcg |
| Folate | 25mcg6% | 24mcg6% | +1.0mcg |
| Thiamin (B1) | 0.23mg19% | <0.1mg3% | +0.18mg |
| Riboflavin (B2) | 0.38mg29% | <0.1mg5% | +0.32mg |
| Niacin (B3) | 7.9mg49% | 3.9mg24% | +4.0mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 52mg2% | <0.1mg |
| Calcium | 12mg1% | 10mg1% | +2.0mg |
| Iron | 0.80mg4% | 0.56mg3% | +0.24mg |
| Potassium | 490mg10% | 302mg6% | +188mg |
| Phosphorus | 200mg16% | 170mg14% | +30mg |
| Magnesium | 29mg7% | 27mg6% | +2.0mg |
| Zinc | 0.64mg6% | 0.33mg3% | +0.31mg |
| Copper | 0.25mg28% | <0.1mg8% | +0.17mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 37mcg66% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 142 kcal for Salmon (Raw) — that's 48% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Salmon (Raw) providing 19.8g and Tilapia (Raw) providing 20.1g per 100g.
Fat: Salmon (Raw) has more fat (6.34g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Salmon (Raw): 12mcg vs 0mcg), Riboflavin (B2) (Salmon (Raw): 0.38mg vs 0.063mg), Thiamin (B1) (Salmon (Raw): 0.226mg vs 0.041mg).
Key Minerals: Notable mineral differences include Copper (Salmon (Raw): 0.25mg vs 0.075mg), Manganese (Tilapia (Raw): 0.037mg vs 0.016mg), Zinc (Salmon (Raw): 0.64mg vs 0.33mg).
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, Salmon (Raw) or Tilapia (Raw)?
- Tilapia (Raw) has more protein with 20.1g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, Salmon (Raw) or Tilapia (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 142 kcal.
- Is Salmon (Raw) or Tilapia (Raw) healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g 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, Salmon (Raw) or Tilapia (Raw)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 6.34g.