Tilapia (cooked) vs Salmon (cooked)
| Tilapia (cooked) | Salmon (cooked) | |
|---|---|---|
| Protein · per 100 g | 26.1 g | 22.1 g |
| Carbs · per 100 g | 0.0 g | 0.0 g |
| Fat · per 100 g | 2.6 g | 12.3 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 128.0 kcal | 206.0 kcal |
| Protein · per 100 kcal | 20.4 g | 10.7 g |
| To hit 30 g protein | 115 g · 147 kcal | 136 g · 280 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Tilapia (cooked) delivers 1.9× the protein per calorie of Salmon (cooked) (20.4 g vs 10.7 g per 100 kcal).
More protein / 100 g: TilapiaLighter per 100 g: TilapiaSmaller 30 g portion: Tilapia
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.