Tilapia vs trout: which is healthier?

They are about equally nutrient-dense: tilapia scores 60/100 and trout 59/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Tilapia

60/100High nutrient density

128 kcal per 100 g. 1 fillet: 87 g

Trout

59/100Moderate nutrient density

168 kcal per 100 g. 1 fillet: 71 g

Which to pick for your goal

Fewer caloriesTilapia128 vs 168 kcal per 100 g
More proteinAbout even26 vs 24 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumTrout380 vs 450 mg per 100 g
Less saturated fatTilapia0.9 vs 1.7 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Tilapia, 100 g	Trout, 100 g	Tilapia, 87 g	Trout, 71 g
Calories	128 kcal	168 kcal	111 kcal	119 kcal
Protein	26 g	24 g	23 g	17 g
Carbohydrates	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	2.6 g	7.4 g	2.3 g	5.2 g
Saturated fat	0.9 g	1.7 g	0.8 g	1.2 g
Vitamin C	0 mg	2.9 mg	0 mg	2.1 mg
Vitamin A	0 µg	100 µg	0 µg	71 µg
Potassium	380 mg	450 mg	331 mg	320 mg
Iron	0.7 mg	0.4 mg	0.6 mg	0.3 mg
Calcium	14 mg	30 mg	12 mg	21 mg
Magnesium	34 mg	30 mg	30 mg	21 mg
Sodium	56 mg	61 mg	49 mg	43 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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