How Many Calories in Tilapia? Nutrition Facts & Macros
A tilapia fillet (113 g) has 145 calories
Protein 29.5g · Carbs 0g · Fat 3g
Tilapia is one of the leanest fish you can eat — delivering an impressive 26.15 g of protein for just 128 calories per 100 g, with only 2.65 g of fat and zero carbohydrates. Its mild, neutral flavour makes it one of the most versatile white fish for grilling, baking, or pan-searing. As one of the most affordable protein sources worldwide, tilapia offers exceptional value for anyone tracking macros on a budget. Cooked tilapia is about 72% water, with the remaining dry weight being almost entirely protein.
536 kJ · per 100g · Water: 71.59 g
Calorie Calculator: Tilapia (Cooked)
113 g Tilapia (Cooked) contains 145 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 fillet (113 g) | 145 kcal | 29.5g | 0g | 3g |
| 1/2 fillet (57 g) | 73 kcal | 14.9g | 0g | 1.5g |
| 100 grams | 128 kcal | 26.2g | 0g | 2.7g |
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Tilapia (Cooked) — Nutrition Facts
| Tilapia (Cooked) | per 100g |
|---|---|
| Calories | 128 kcal |
| Protein | 26.15 g |
| Fat | 2.65 g |
| Carbs | 0 g |
| Saturated Fat | 0.94 g |
| Monounsaturated Fat | 0.955 g |
| Polyunsaturated Fat | 0.6 g |
| Cholesterol | 57 mg |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 56 mg |
| Potassium | 380 mg |
| Calcium | 14 mg |
| Magnesium | 34 mg |
| Phosphorus | 204 mg |
| Iron | 0.69 mg |
| Zinc | 0.41 mg |
| Manganese | 0.037 mg |
| Selenium | 54.4 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.093 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (B3) | 4.75 mg |
| Vitamin B6 | 0.123 mg |
| Folate | 6 mcg |
| Vitamin B12 | 1.86 mcg |
| Vitamin D | 3.7 mcg |
| Vitamin E | 0.79 mg |
| Vitamin K | 0.9 mcg |
| Water | 71.59 g |
Source: USDA FoodData Central (FDC ID: 175177) · Data verified September 2026
Variations
Tilapia (baked/grilled)
128 calories per 100 g. The default preparation — baked or grilled without added fat. 26.15 g protein, 2.65 g fat, 0 g carbs. The leanest way to enjoy tilapia. About 72% water content.
Tilapia (breaded & fried)
~197 calories per 100 g. Breading and frying significantly increases calories and fat. Fat rises to ~10 g, carbs to ~8 g from the batter and oil. Protein remains high (~18 g) but is diluted by the coating. A breaded fried fillet can exceed 220 calories.
Tilapia (raw)
~96 calories per 100 g. Raw tilapia before cooking — protein ~20 g, fat ~1.7 g, 0 g carbs. Cooking concentrates nutrients as water evaporates, which is why cooked values are higher. Not typically eaten raw due to freshwater parasite risk.
Dietary Perspectives
For Weight Loss
Tilapia is one of the best fish for weight loss — just 128 kcal per 100 g with 26.15 g of protein and only 2.65 g of fat. A fillet (113 g) has 145 kcal and 29.5 g of protein, making it extremely satiating for minimal calories. Zero carbohydrates and very low sodium (56 mg). Bake or grill without added oil for the leanest preparation.
For Athletic Performance
Outstanding protein source at 26.15 g per 100 g — rivals chicken breast (31 g) at lower calories (128 vs 151 kcal). Good potassium (380 mg) and phosphorus (204 mg) for electrolyte and bone support. Low in omega-3 compared to salmon, so don't rely on tilapia alone for fish oils. A fillet (113 g) delivers 29.5 g protein — great for cutting phases and post-workout recovery.
For Keto
Perfect for keto — zero carbs, low fat (2.65 g), high protein (26.15 g per 100 g). The very protein-heavy macro profile means you may want to add fat (butter, olive oil) when cooking to balance keto macros. A fillet (113 g) with a tablespoon of butter provides about 245 kcal, 29.5 g protein, and 14 g fat — a keto-friendly way to hit protein targets without excess calories.
Frequently Asked Questions
How many calories are in tilapia?
A cooked tilapia fillet (113 g) contains approximately 145 calories. Per 100 g, cooked tilapia has 128 calories. Nearly all calories come from protein (26.15 g per 100 g), with just 2.65 g of fat and zero carbohydrates. This gives tilapia one of the best protein-to-calorie ratios among common fish.
How much protein is in tilapia?
Cooked tilapia contains 26.15 g of protein per 100 g — rivalling chicken breast (31 g) at significantly fewer calories (128 vs 165 kcal). A single fillet (113 g) delivers about 29.5 g of complete protein with all essential amino acids. This makes tilapia an outstanding choice for muscle building, recovery, and high-protein diets.
Is tilapia good for weight loss?
Tilapia is excellent for weight loss. At 128 kcal per 100 g with 26.15 g of protein and just 2.65 g of fat, it has one of the highest protein-to-calorie ratios among common fish. A fillet (113 g) delivers 145 calories with 29.5 g of protein — extremely satiating with minimal caloric cost. Zero carbohydrates and very low sodium (56 mg) make it ideal for any calorie-controlled diet.
Tilapia vs salmon — which is healthier?
Per 100 g: tilapia has 128 kcal with 26.15 g protein and 2.65 g fat, while salmon has 142 kcal with 19.84 g protein and 6.34 g fat. Tilapia wins on protein density and leanness. Salmon provides far more omega-3 fatty acids and vitamin D. Choose tilapia for lean protein on a budget, and salmon for omega-3 benefits. Both are healthy — they serve different nutritional roles.
Is tilapia keto-friendly?
Yes, tilapia is perfectly keto-friendly with zero carbohydrates and zero sugar. However, its macro profile is very protein-heavy (26.15 g) with low fat (2.65 g), so you may want to add a fat source like butter or olive oil when cooking to better balance your keto macros. A fillet (113 g) with a tablespoon of butter provides about 245 kcal with 29.5 g protein and 14 g fat.
Is tilapia a healthy fish?
Tilapia is a very healthy lean protein source. It provides 26.15 g of protein per 100 g with just 2.65 g of fat, 380 mg of potassium, 204 mg of phosphorus, and 34 mg of magnesium. It is low in mercury compared to larger predatory fish. The main limitation is its low omega-3 content compared to fatty fish like salmon — so it shouldn't be your only fish, but it's an excellent part of a balanced diet.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tilapia (Cooked) | 128 | 26.15g | 0g | 2.65g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
per 100g
Per 100 g, cooked tilapia has 128 kcal with 26.15 g protein — more protein than cod (105 kcal, 22.83 g) and salmon (142 kcal, 19.84 g). With only 2.65 g of fat, tilapia offers one of the best protein-per-calorie ratios among common fish, similar to chicken breast (151 kcal, 30.54 g protein).
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