Turkey Breast (roasted)
29.0gprotein / 100g135 cal · 1.0g fat · $ · Quality 0.93
Tilapia (baked)
26.0gprotein / 100g128 cal · 2.7g fat · $ · Quality 0.88
Per 100g, Turkey Breast (roasted) comes in at 29.0g of protein against Tilapia (baked)'s 26.0g, a 3.0g gap that's noticeable across a full day's eating but won't make or break either choice on its own.
Turkey Breast (roasted) also carries the stronger amino acid profile (high-DIAAS complete animal protein), while Tilapia (baked) is lit_estimate, complete animal protein.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
Turkey Breast (roasted)'s typical serving also delivers more leucine (2250mg vs Tilapia (baked)'s 2050mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Turkey Breast (roasted) or Tilapia (baked) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Turkey Breast (roasted) | Tilapia (baked) |
|---|---|---|
| Protein | 29.0g | 26.0g |
| Calories | 135 | 128 |
| Fat | 1.0g | 2.7g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.93 | 0.88 |
| Relative cost | $ | $ |
| Prep time | 60 min | 12 min |
Frequently asked
Which has more protein, turkey breast (roasted) or tilapia (baked)?
Turkey Breast (roasted) has 29.0g of protein per 100g compared to Tilapia (baked)'s 26.0g.
Which is lower in calories?
Tilapia (baked) is lower in calories per 100g, at 128 vs the other's 135.