Tilapia (Raw)vsLamb Loin (Raw)
Tilapia (Raw) has 96 calories and 20g protein per 100g. Lamb Loin (Raw) has 143 calories and 21g protein per 100g Lamb Loin (Raw) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tilapia (Raw) vs Lamb Loin (Raw)
Go with Tilapia (Raw) at just 96 kcal per 100g — 33% fewer calories.
Lamb Loin (Raw) will keep you satisfied longer with 20.9g protein, 5.9g 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.
Tilapia (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
⚠️Things to Watch
Tilapia (Raw)
No major nutritional red flags stand out per 100g.
Lamb Loin (Raw)
Relatively high in cholesterol at 66mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Lamb Loin Separable Lean Only Trimmed To 1/4" Fat Choice | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 143kcal7% | <0.1kcal |
| Protein | 20g40% | 21g42% | <0.1g |
| Total Fat | 1.7g2% | 5.9g8% | <0.1g |
| Saturated Fat | 0.58g3% | 2.1g11% | <0.1g |
| Cholesterol | 50mg17% | 66mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 3.1mcg16% | — | — |
| Vitamin E | 0.40mg3% | 0.19mg1% | +0.21mg |
| Vitamin K | 1.4mcg1% | — | — |
| Vitamin B6 | 0.16mg10% | 0.17mg10% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 2.2mcg92% | <0.1mcg |
| Folate | 24mcg6% | 24mcg6% | — |
| Thiamin (B1) | <0.1mg3% | 0.13mg11% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 68mg3% | <0.1mg |
| Calcium | 10mg1% | 12mg1% | <0.1mg |
| Iron | 0.56mg3% | 1.9mg11% | <0.1mg |
| Potassium | 302mg6% | 276mg6% | +26mg |
| Phosphorus | 170mg14% | 190mg15% | <0.1mg |
| Magnesium | 27mg6% | 27mg6% | — |
| Zinc | 0.33mg3% | 3.2mg29% | <0.1mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 42mcg76% | 24mcg43% | +18mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 143 kcal for Lamb Loin (Raw) — that's 49% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Tilapia (Raw) providing 20.1g and Lamb Loin (Raw) providing 20.9g per 100g.
Fat: Lamb Loin (Raw) has more fat (5.94g 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 2.13g).
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Lamb Loin (Raw): 0.23mg vs 0.063mg), Thiamin (B1) (Lamb Loin (Raw): 0.13mg vs 0.041mg), Vitamin E (Tilapia (Raw): 0.4mg vs 0.19mg).
Key Minerals: Notable mineral differences include Zinc (Lamb Loin (Raw): 3.19mg vs 0.33mg), Iron (Lamb Loin (Raw): 1.91mg vs 0.56mg), Selenium (Tilapia (Raw): 41.8mcg vs 23.6mcg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit 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, Tilapia (Raw) or Lamb Loin (Raw)?
- Lamb Loin (Raw) has more protein with 20.9g per 100g compared to 20.1g for Tilapia (Raw).
- Which is lower in calories, Tilapia (Raw) or Lamb Loin (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 143 kcal.
- Is Tilapia (Raw) or Lamb Loin (Raw) healthier?
- It depends on your goals. Tilapia (Raw) has 96 calories and 20.1g protein per 100g, while Lamb Loin (Raw) has 143 calories and 20.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Tilapia (Raw) or Lamb Loin (Raw)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 5.94g.