Share with your friends!

In this blog post, we’ll compare and contrast the nutritional benefits of tilapia vs salmon. We will look at where both fish come from, their availability for purchase domestically and internationally, how each is prepared for consumption, the taste of each dish, the cost to prepare either dish as well as which one has more health benefits.

In the end, we are going to give you our opinion on who wins in a battle between tilapia vs salmon.

Are you confused between Tilapia and Salmon? This article will help you understand the difference between Tilapia and Salmon.

When it comes to fish, some people prefer one type of fish over another. Now I will tell you which is better – Tilapia or Salmon?

Salmon is the most popular fish in North America. With a mild, nutty flavor and rich texture, salmon is delicious eaten raw or cooked. Tilapia also has a mild flavor which can be enhanced by marinating it before cooking.

When comparing these two types of fish, there are many similarities but also some key differences that you should consider when deciding what to purchase for dinner tonight!

Tilapia vs Salmon: The Difference Between Them

Salmon nutrition, calories, protein
Salmon nutrition, calories, protein

Tilapia is a freshwater fish that comes from Africa and the Americas. The taste of tilapia can be greatly enhanced by marinating it before cooking, but this type of preparation does not work with salmon.

Tilapia are raised in farms where they eat high-protein pellets for their feed which makes them richer in protein than salmon.

Below are some major differences between Tilapia and Salmon.

Detailed Nutrition: Salmon vs Tilapia

Per 100 GramsSalmonTilapia
Fat13.42 g3 grams
Protein20 grams26 grams
Water64.89 g78.08 g
Calcium 9 mg14 mg
Iron0.34 mg0.56 mg
Magnesium27 mg27 mg
Phosphorus215 mg197.20 mg
Potassium363 mg380 mg
Sodium59 mg56 mg
Zinc0.43 mg0.41 mg
Vitamin B1 (Thiamine)3.2 µg1.9 µg
Vitamin B2 (riboflavin)3.2 µg1.9 µg
Vitamin B3 (Niacin)3.2 µg1.9 µg
Vitamin B60.1 mg0.6 mg
Vitamin B9 (Folic acid)3.2 µg1.9 µg
Vitamin E3.55 mg0.4 mg
Vitamin K0.31 ug0.9 µg


Some people say that the taste of salmon tastes better, but my opinion is they are both have good flavors.

If you’re looking for a fish with neutral flavors that will go well with any dish, tilapia is your best bet. Tilapia has been shown to have very mild flavor profiles and it’s easy to find recipes online where people are using the flaky whitefish as their main ingredient.

On the other hand, if you prefer something more flavorful try king salmon or some of its variants like coho because they tend to be fattier than most varieties which makes them taste richer!


Salmon is an excellent source of high-quality complete protein that provides all the essential amino acids our bodies require. It has 20 grams per 3.5 ounces and due to farm-raised salmon being fattier, it actually contains slightly less weight but is still a great option for your body!

The tilapia is a pretty good source of protein. It packs 26 grams in only 3.5 ounces (100grams). There are some other amazing sources too like salmon which has 25g per 4oz and shrimp at 22g for the same amount!

Health Benefits of Salmon:

Along with keeping your blood and nerve cells humming, salmon is a great source of Vitamin B12 that helps you make DNA. The true beauty of this fish though is its health benefits from the rich omega-3 content it provides.

Most essential fatty acids in our bodies come only from food sources like cold-water fishes such as salmon or herring because they cannot be synthesized by humans; while there may still exist some debate about what exactly these fats do for us on an individual level.

One thing we all can agree on is their importance in maintaining healthy brain function, reducing inflammation, and supporting the development of a healthy heart.

Health Benefits of Tilapia:

Tilapia is also an excellent source of protein which will help you build muscle while sparing your carbohydrates for more important functions.

The omega-three content in Tilapia is not as high as that found in salmon but it still packs some major benefits! Because it can help reduce the risk of heart disease and stroke.


Tilapia is the less expensive choice when comparing the two fish side by side, but don’t let this fool you because prices can vary significantly based on where it was purchased.

For example, if you purchase your tilapia domestically, it will cost about $.99 a pound versus the price of salmon which is around $.57 per pound.

If you purchase your tilapia internationally like in Latin America or Africa, then you can expect to pay less than .50 USD per kilogram and as little as .18USD per pound!

Overall Winner:

In a battle of tilapia vs salmon, it is clear that both have their own strengths but we would recommend the taste of Salmon over Tilapia.

On the other hand, it is Tilapia. Because of the cost and availability in international markets, as well as its less “fishy” smell and taste when compared with salmon which can be more appealing for some people.

What Is Better for You Salmon or Tilapia?

Tilapia is not only low in fat and a good source of protein, it’s also the most widely accepted food fish. However, some worrisome statistics have been released that may make you rethink this choice.

Tilapia is a great fish to eat, but it tends not only to have ten times more toxins than wild-caught fish but also can be raised in pens near polluted waterways.

If you want the health benefits of tilapia without having that many harmful effects on your body when they are reared near pollutants or other unsafe waters then steer clear unless you know for sure where they were caught and how.

Eating tilapia or salmon is a matter of preference. If you are after more than clean protein, we recommend selecting salmon over tilapia;

The main reason why many people eat it in the first place is due to its monounsaturated fats and polyunsaturated fats for heart health and omega-3 that’s good for your inflammation levels.

Tilapia also has great omega-3 fatty acids but at much lower levels with high amounts of omega 6 too – which some studies have linked as being bad for cardiovascular disease if consumed excessively whereas other research shows no correlation between these two factors whatsoever!

Some people might not see this as a bad deal, but it can lead to bouts of tissue inflammation and even heart disease. Our body is delicate with its balance, which tilapia could disrupt if eaten too much.

Choose between fish that has lots more omega-3 than the other one because you don’t want any imbalances within your body

Why Should You Never Eat Tilapia?

There are many things to know before you eat Tilapia. Let’s take a look at some reasons why it is not always good for your diet, and how this impacts your diet:

It’s a Farmed fish:

Do you really want to eat fish that can have ten times as many toxins? The question remains, do we actually know what these chemicals are doing in our bodies?

Farmed tilapia lives a life of stifled movement and cramped conditions. They’re also at risk for the same disease-causing agents found in polluted water like bacteria, heavy metals, parasites, or other microbes.

Eating farm-raised tilapia has been linked with increased blood pressure which could lead to heart failure down the road too!

It Harms The Environment

Fish farms are a big problem because they can cause the death of entire lakes and other precious bodies of water. Today’s world has made it unethical to consume farm-raised tilapia, so we need to make changes in order for them not to have such an impact on our environment.

Fish grow more quickly when raised in fish ponds that use unsustainable farming standards, which is why many poorer countries may export these types of products; but as consumers here at home who care about what goes into their food, no one should be buying this type of thing from overseas either!

It Has Changed Sexually

Scientists use hormones to make tilapias bigger, heavier, and faster in their development. Tilapia fish experts say that the hormone used is mostly harmless but there has been mounting evidence of its toxicity on human liver tissue.

They Feed Animal Feces

Feeding fish animal poop is not a new idea, with many Asian countries like China exporting tilapia to other continents. The problem: the feces can contain bacteria and parasites that may be harmful to humans if consumed as part of an individual’s diet.


What fish is better than tilapia?

Salmon is better because it has a lower amount of omega-six fatty acids and more omega-three fatty acids.

Is tilapia healthy?

Tilapia is a great source of omega-3 fatty acids and protein, both vital for good health.

Is Tilapia The Dirtiest Fish?

Tilapia is the dirtiest fish in comparison to salmon because of how farmed tilapia are treated. There is never enough wild-caught tilapia, so you should be wary when buying fillets at your local supermarket as they’re likely from cramped tanks and pens.

Is tilapia a healthy fish to eat?

Tilapia is a popular type of freshwater fish that has been eaten since ancient times. This fish is very low in fat and high in protein. It is a great alternative to salmon due to its similar taste and nutritional profile. However, like any other fish, tilapia can contain traces of mercury and PCBs.

Is tilapia healthier than salmon?

Salmon is considered a healthy fish because of its high content of omega-3 fatty acids. These fats are known to improve brain function and reduce the risk of heart disease. However, salmon contains high levels of mercury and PCBs, which are toxic substances.

What fish is a good substitute for salmon?

Trout, Trout is a delicious fish that is rich in omega-3 fatty acids and vitamin D. It is also a good source of protein and calcium. However, trout do not have much flavor compared to salmon.


As you can see, both Tilapia and Salmon are great supplements to your diet. Both have different nutritional benefits so it’s good that they’re here for you to choose from! We recommend trying both before committing to a favorite but we think the best decision is yours.