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Tilapia calories and nutrition facts
100 grams of tilapia contains 128 calories, with 26.2 g of protein, 0 g of carbohydrate and 2.7 g of fat. Most of its calories come from protein.
Tilapia is farmed, mild and very lean — about 109 calories per cooked 3 oz with 26 g of protein and almost no fat. That mildness is the point: it takes spice rubs, breadcrumbs and sauces without argument. Because it is so lean it overcooks quickly, so pull it off the heat while it still looks barely done.
Where the calories come from
Protein 81% Carbs 0% Fat 19%
How tilapia compares
Per 100 g, against the closest fish & seafood in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tilapia | 128 kcal | 26.2 g | 0 g | 2.7 g |
| Mixed species snapper, cooked | 128 kcal | 26.3 g | 0 g | 1.7 g |
| King mackerel, cooked | 134 kcal | 26 g | 0 g | 2.6 g |
| Sheepshead, cooked | 126 kcal | 26 g | 0 g | 1.6 g |
| Conch, baked | 130 kcal | 26.3 g | 1.7 g | 1.2 g |
Nutrition facts for tilapia
| Nutrient | Per 100 g | Per 3 oz cooked |
|---|---|---|
| Calories | 128 kcal | 109 kcal |
| Protein | 26.2 g | 22 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 2.7 g | 2 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Saturated fat | 0.9 g | 1 g |
| Salt | 0.1 g | 0 g |
Print an EU-style nutrition label for tilapia — per 100 g and per portion.
Vitamins and minerals in tilapia
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Selenium | 54.4 µg | 99% |
| Vitamin B12 | 1.9 µg | 78% |
| Niacin (B3) | 4.8 mg | 30% |
| Vitamin D | 3.7 µg | 19% |
| Phosphorus | 204 mg | 16% |
| Copper | 0.08 mg | 9% |
| Choline | 51.3 mg | 9% |
| Magnesium | 34 mg | 8% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common tilapia servings
How many calories in a portion of tilapia — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 fillet (87 g) | 111 kcal | 23 g | 0 g | 2 g |
| 100 g (100 g) | 128 kcal | 26 g | 0 g | 3 g |
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Frequently asked questions
How many calories are in tilapia?
Tilapia has 128 calories per 100 grams. A typical serving of 3 oz cooked (85 g) has about 109 calories.
How much protein is in tilapia?
Tilapia contains 26.2 g of protein per 100 g, or about 22 g per 3 oz cooked.
Is tilapia low in carbs?
Yes by the numbers: Tilapia has 0 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is tilapia a good source of protein?
Tilapia provides 26.2 g of protein per 100 g — about 81% of its calories come from protein.
Are these tilapia calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #175177 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
