Calorie comparison
Tilapia vs Turkey Breast
Per 100 grams, tilapia is the lighter choice by 6 calories, while turkey breast delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Tilapia | Turkey Breast |
|---|---|---|
| Calories | 129 | 135 |
| Protein | 26 g | 30 g |
| Carbs | 0 g | 0 g |
| Fat | 2.7 g | 1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🐟 Tilapia
3 oz cooked (85 g)
110 cal
22.1 g protein · 0 g carbs · 2.3 g fat
🦃 Turkey Breast
3 oz cooked (85 g)
115 cal
25.5 g protein · 0 g carbs · 0.9 g fat
Frequently asked
Which has more calories, tilapia or turkey breast?
Per 100 g, tilapia has 129 calories and turkey breast has 135. Tilapia is lower in calories.
Which has more protein, tilapia or turkey breast?
Tilapia has 26 g of protein per 100 g; turkey breast has 30 g. Turkey Breast wins on protein.
Is tilapia or turkey breast better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward tilapia — but portion size matters more than which food you pick.
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