Tilapia vs Crab
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Crab
Best for muscle gain
Tilapia
Best for low-carb
Tilapia
Macro Comparison
Tilapia: 100g (100g) | Crab: 100g (100g)
96
Tilapia
83
Crab
20.1g
Tilapia
17.9g
Crab
0g
Tilapia
0g
Crab
1.7g
Tilapia
0.74g
Crab
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
84%
Tilapia
86%
Crab
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| Nutrient | Tilapia | Crab |
|---|---|---|
| Calories | 96 | 83 |
| Protein | 20.1g | 17.9g |
| Carbs | 0g | 0g |
| Fat | 1.7g | 0.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 52mg | 395mg |
| Cholesterol | 50mg | 97mg |
| Saturated Fat | 0.59g | 0.2g |
| Potassium | 302mg | 259mg |
| Vitamin A | 0mcg | 1mcg |
| Vitamin C | 0mg | 3.3mg |
| Calcium | 10mg | 91mg |
| Iron | 0.56mg | 0.5mg |
Which Should You Choose?
For weight loss
Choose Crab. With 83 calories and 17.9g 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 — 2.2g more than Crab.
For low-carb diets
Choose Tilapia with 0g carbs per serving.
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Take the free quizCommon Questions
Is Tilapia or Crab better for weight loss?
For weight loss, Crab is the better choice. Tilapia has 96 calories and 20.1g protein per serving, while Crab has 83 calories and 17.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Tilapia or Crab?
Tilapia has more protein per serving. Tilapia provides 20.1g and Crab provides 17.9g of protein.
Can I eat both tilapia and crab together?
Yes! Combining tilapia and crab gives you 179 calories and 38g protein. This combination can work well as part of a balanced meal.