Which Has More Fat, Salmon or Tilapia?

January 12, 2026 •

3 min read

Salmon has nearly 4.5 times more fat than tilapia, classifying it as a fatty fish, while tilapia is considered a leaner option. This significant difference in fat content, particularly in beneficial omega-3s, is a key factor when comparing the two fish for nutritional purposes.

Quick Summary

This article provides a comprehensive comparison of salmon and tilapia, detailing their differences in total fat, omega-3 content, calories, and overall nutritional value. It helps consumers understand which fish is better suited for specific dietary goals.

Key Points

Fatty vs. Lean: Salmon is a fatty fish with higher total fat and calories, while tilapia is a lean fish with significantly less fat.
Omega-3 Content: Salmon is extremely rich in heart-healthy omega-3 fatty acids (EPA and DHA), containing nearly 4.5 times more than tilapia.
Lean Protein Source: Tilapia is an excellent source of lean protein and is a great low-calorie option for those managing their weight.
Source Matters: The nutritional content, especially omega-3s, can vary depending on whether the fish is wild-caught or farmed, though farmed salmon still typically exceeds tilapia.
Dietary Goals: Choose salmon for its superior omega-3s for heart and brain health, or choose tilapia for a budget-friendly, low-calorie, lean protein source.
Inflammation Profile: Salmon offers a more favorable omega-3 to omega-6 ratio, whereas tilapia contains a higher proportion of omega-6s, though it's still considered a healthy choice.

The Fundamental Difference: Fatty vs. Lean Fish

When comparing the fat content of salmon and tilapia, the most important distinction is that salmon is a fatty fish, and tilapia is a lean fish. This fundamental difference is the basis for their varying nutritional profiles. The fat in salmon is not just more abundant; it is also richer in polyunsaturated and monounsaturated fats, which include the highly sought-after omega-3 fatty acids. Tilapia, on the other hand, contains much less total fat and consequently, significantly lower amounts of omega-3s.

Breaking Down the Nutritional Comparison

To fully appreciate the differences, it's helpful to look at a side-by-side comparison of their key nutritional elements, considering a standard serving size.


Nutrient (per 100g serving)	Salmon (approx.)	Tilapia (approx.)
Calories	142 kcal	96 kcal
Total Fat	5.8g	1.7g
Omega-3 Fatty Acids (EPA & DHA)	High (up to 2,260 mg)	Low (less than 200 mg)
Protein	25.4g	20g
Vitamin D	Rich source	Moderate source
Vitamin B12	Rich source	Rich source
Selenium	Rich source	Moderate source
Price	More expensive	More budget-friendly

This table clearly illustrates that while both are excellent sources of protein, salmon far outweighs tilapia in total fat, healthy omega-3s, and calories. This makes salmon the better choice for those prioritizing heart and brain health, while tilapia is ideal for those seeking a lower-calorie, leaner protein source.

The Importance of Omega-3 Fatty Acids

The primary reason for the focus on the fat content difference is the presence of omega-3 fatty acids, specifically EPA and DHA. These fats are essential for human health, and the body cannot produce them on its own. The higher concentration of these fatty acids in salmon offers a range of health benefits, including supporting heart health, reducing inflammation, and aiding brain function. Tilapia does contain some omega-3s, but the concentration is significantly lower, and its ratio of omega-6 to omega-3 is less favorable than salmon's. While tilapia is not 'unhealthy,' salmon simply offers a much richer source of these vital nutrients.

Sourcing and Sustainability Factors

The origin of both fish also plays a role in their nutritional content. Wild salmon, for example, typically has a higher omega-3 content than farmed salmon, which can vary based on its diet. However, even farmed salmon generally contains more omega-3s than tilapia. Tilapia is predominantly a farmed fish, and while its nutritional value is consistent, the source and farming practices are worth considering for both environmental and health reasons.

Preparing for Different Dietary Goals

For weight management: Tilapia is a clear winner for those focused on lower calorie and fat intake. Its lean nature makes it a perfect addition to a calorie-controlled diet.
For heart health: Salmon's high omega-3 content makes it the superior choice for cardiovascular health. Aim for two servings of fatty fish like salmon per week, as recommended by the American Heart Association.
For budget-conscious cooks: Tilapia is generally more affordable and widely available, making it a great option for those seeking a cost-effective, high-protein meal.
For flavor and texture: The higher fat content in salmon results in a richer, more robust flavor and a moister texture. Tilapia has a milder, more delicate flavor that is well-suited for a variety of cooking methods and flavorings.

Conclusion

In conclusion, if you're asking which has more fat, salmon or tilapia, the answer is definitively salmon. This higher fat content, particularly its rich concentration of omega-3s, is what makes salmon a nutritional powerhouse, especially for heart and brain health. Tilapia, while a healthier choice than other animal proteins like beef or pork, is a much leaner option, providing a lower-calorie source of protein. The best fish for your plate depends on your dietary goals, budget, and flavor preferences. Both are healthy options, but salmon offers a superior omega-3 profile that is unmatched by its leaner counterpart.

For further reading on the benefits of omega-3s, the National Institutes of Health provides a comprehensive fact sheet on Omega-3 Fatty Acids.

Frequently Asked Questions

Salmon is generally considered healthier due to its much higher content of heart-healthy omega-3 fatty acids. However, tilapia is a healthy, low-calorie option rich in lean protein.

Tilapia is the better choice for weight loss. It is a lean fish with fewer calories and less fat than salmon.

Yes, tilapia does contain omega-3 fatty acids, but in much smaller amounts compared to salmon. It also contains omega-6 fatty acids.

Salmon is typically more expensive than tilapia. Tilapia is a budget-friendly and widely available option.

Yes, wild salmon typically has higher omega-3 content than farmed salmon, and wild salmon also has less overall fat than farmed varieties. However, even farmed salmon is a richer source of omega-3s than tilapia.

Salmon has a richer, more flavorful taste due to its higher fat content. Tilapia has a milder, more delicate flavor, which makes it very versatile.

You can substitute tilapia for salmon, but be aware of the nutritional trade-offs. You will be getting a much leaner protein with less fat and significantly fewer omega-3s.