| Measure | Salmon | Tilapia |
|---|---|---|
| Typical serving | 3 oz cooked (85 g) | 3 oz cooked (85 g) |
| Protein per serving | 18.8 g | 22.3 g |
| Protein per 100 g | 22.1 g | 26.2 g |
| Calories per serving | 175 kcal | 109 kcal |
| Protein density | 43% of calories | 82% of calories |
| Share of 50 g Daily Value | 38% | 45% |
| Protein quality | Complete | Complete |
| Category | Seafood | Seafood |
Compare foods · Salmon · Tilapia
Protein comparison
Salmon vs Tilapia: which has more protein?
Salmon gives you 18.8 g of protein per 3 oz cooked; tilapia gives you 22.3 g per 3 oz cooked. On equal weight it is 22.1 g against 26.2 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Tilapia has more protein on equal weight: 26.2 g per 100 g against salmon's 22.1 g, a lead of 4.1 g. Per typical serving, tilapia delivers 22.3 g (3 oz cooked) to salmon's 18.8 g (3 oz cooked), a difference of 3.5 g.
For the full breakdown of each food, see the protein in salmon and protein in tilapia pages, each with its USDA FoodData Central record id.
Quick answers
Salmon vs Tilapia FAQ
Which has more protein, salmon or tilapia?
Tilapia has more protein per 100 g: 26.2 g against 22.1 g. Per typical serving, salmon provides 18.8 g (3 oz cooked) and tilapia provides 22.3 g (3 oz cooked).
Is salmon or tilapia more protein-dense?
Tilapia is the more protein-dense of the two: about 82% of its calories come from protein, against 43% for salmon.
Are salmon and tilapia complete proteins?
Yes, both. Salmon and tilapia each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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