Food comparison · USDA values
Salmon (Cooked) vs Tilapia (Cooked): Calories & Nutrition Compared
Quick answer
Per 100 g, Tilapia (Cooked) has fewer calories than Salmon (Cooked) (128 vs 206 kcal), and Tilapia (Cooked) has more protein than Salmon (Cooked) (26.2 vs 22.1 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Salmon (Cooked) | Tilapia (Cooked) | Difference |
|---|---|---|---|
| Calories | 206 kcal | 128 kcal | Salmon (Cooked) +78 kcal |
| Protein per 100 kcal | 10.7 g | 20.4 g | Tilapia (Cooked) +9.7 g |
| Protein | 22.1 g | 26.2 g | Tilapia (Cooked) +4.1 g |
| Carbs | 0 g | 0 g | About the same |
| Fat | 12.4 g | 2.7 g | Salmon (Cooked) +9.7 g |
| Fiber | 0 g | 0 g | About the same |
| Sugars | 0 g | 0 g | About the same |
| Sodium | 61 mg | 56 mg | About the same |
- Protein 44% · 22.1 g
- Carbs 0% · 0 g
- Fat 56% · 12.4 g
- Protein 81% · 26.2 g
- Carbs 0% · 0 g
- Fat 19% · 2.7 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Salmon (Cooked) | 3 oz | 85 g | 175 kcal | 18.8 g | 0 g | 10.5 g |
| Tilapia (Cooked) | 1 fillet | 87 g | 111 kcal | 22.8 g | 0 g | 2.3 g |
The difference, worked out
- Salmon (Cooked) has more calories per 100 g than Tilapia (Cooked): 206 vs 128 kcal, a difference of 78 kcal.
- Tilapia (Cooked) has more protein per 100 g than Salmon (Cooked): 26.2 vs 22.1 g, a difference of 4.1 g.
- Salmon (Cooked) and Tilapia (Cooked) have about the same carbs per 100 g: 0 vs 0 g.
- Salmon (Cooked) has more fat per 100 g than Tilapia (Cooked): 12.4 vs 2.7 g, a difference of 9.7 g.
- Salmon (Cooked) and Tilapia (Cooked) have about the same fiber per 100 g: 0 vs 0 g.
- Tilapia (Cooked) gives more protein for the same calories: 20.4 vs 10.7 g per 100 kcal, a difference of 9.7 g.
- Salmon (Cooked) has more calories per portion than Tilapia (Cooked): 175 vs 111 kcal, a difference of 64 kcal (the two portions weigh different amounts).
- Tilapia (Cooked) has more protein per portion than Salmon (Cooked): 22.8 vs 18.8 g, a difference of 4 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Cooked salmon has more calories and fat per 100 g than tilapia, and tilapia has more protein. By these numbers tilapia is the leaner fish and salmon the richer one, and the difference is mostly fat.
If you are swapping one for the other, compare by the amount you actually eat, which is the per-portion table above, not only the per-100 g table: the two foods are rarely eaten by the same weight.
Full amount tables, portions and every nutrient: see Salmon (Cooked) and Tilapia (Cooked).
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Salmon (Cooked) (FDC 175168) and Tilapia (Cooked) (FDC 175177). How we calculate.