Tilapia vs Chicken Thigh
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Tilapia
Best for muscle gain
Tilapia
Best for low-carb
Tilapia
Macro Comparison
Tilapia: 100g (100g) | Chicken Thigh: 100g (100g)
96
Tilapia
119
Chicken Thigh
20.1g
Tilapia
19.65g
Chicken Thigh
0g
Tilapia
0g
Chicken Thigh
1.7g
Tilapia
3.91g
Chicken Thigh
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
84%
Tilapia
66%
Chicken Thigh
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| Nutrient | Tilapia | Chicken Thigh |
|---|---|---|
| Calories | 96 | 119 |
| Protein | 20.1g | 19.6g |
| Carbs | 0g | 0g |
| Fat | 1.7g | 3.9g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 52mg | 82mg |
| Cholesterol | 50mg | 94mg |
| Saturated Fat | 0.59g | 0.97g |
| Potassium | 302mg | 264mg |
| Vitamin A | 0mcg | 8mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 10mg | 8mg |
| Iron | 0.56mg | 0.75mg |
Which Should You Choose?
For weight loss
Choose Tilapia. With 96 calories and 20.1g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Tilapia. Tilapia delivers 20.1g protein per serving — 0.5g more than Chicken Thigh.
For low-carb diets
Choose Tilapia with 0g carbs per serving.
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Take the free quizCommon Questions
Is Tilapia or Chicken Thigh better for weight loss?
For weight loss, Tilapia is the better choice. Tilapia has 96 calories and 20.1g protein per serving, while Chicken Thigh has 119 calories and 19.65g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Tilapia or Chicken Thigh?
Tilapia has more protein per serving. Tilapia provides 20.1g and Chicken Thigh provides 19.65g of protein.
Can I eat both tilapia and chicken thigh together?
Yes! Combining tilapia and chicken thigh gives you 215 calories and 39.75g protein. This combination can work well as part of a balanced meal.