How Tilapia Compares With Other Fish
If it’s fish night in your house, you may be wondering what kind is best to grab. Considering tilapia? Here’s how it stacks up against three popular fish: salmon, cod, and tuna.
Salmon A 3-oz fillet of cooked sockeye salmon has 133 calories, 22 g of protein, and 5 g of fat. Compared with tilapia, salmon contains a similar amount of calories and protein. The difference is in the fat: Salmon has nearly three times the fat of tilapia. But it also serves up significantly more heart-healthy omega-3 fatty acids per portion.
Cod Like tilapia, cod is a flaky white fish, so one easily substitutes for the other. In terms of nutrition, a 3-oz piece of cooked Atlantic cod rings in slightly lower at 89 calories, 19 g of protein, and less than 1 g of fat. When it comes to omega-3s, cod and tilapia contain similar amounts — less than 200 mg per 3-oz portion.
Tuna If you’re eating a 3-oz portion of skipjack tuna, you’ll get 112 calories, 24 g of protein, and 1 g of fat, making it comparable with tilapia.
Yet tuna generally has more omega-3s than tilapia. Skipjack tuna has at least twice the amount of omega-3s, while other types like wild bluefin tuna and canned white albacore contain significantly higher amounts.
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