Calories in Tilapia
Cooked tilapia contains 128 kcal and 26g of protein per 100g. A 4 oz fillet provides 145 kcal with 30g of protein — excellent lean protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 4 oz cooked tilapia (113g) | 145 | 0 | 30 | 3 | — |
| 6 oz cooked tilapia (170g) | 218 | 0 | 44 | 4.5 | — |
| 100g cooked tilapia | 128 | 0 | 26 | 2.7 | — |
| 1 small tilapia fillet (~150g) | 192 | 0 | 39 | 4 | — |
| 100g blackened tilapia | 170 | 2 | 26 | 5 | — |
About these numbers
Tilapia is among the most popular farmed fish globally — mild flavor, lean profile (128 kcal per 100g), and 26g of protein per 100g. The protein density (20g per 100 kcal) is excellent. Tilapia's omega-3 content is much lower than salmon's (~0.3g vs 2g per 100g) — choose salmon for cardiovascular benefit, tilapia for lean protein.
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Frequently asked questions
- How many calories in tilapia?
- Cooked tilapia: 128 kcal per 100g; 4 oz fillet: 145 kcal with 30g protein. Blackened preparation adds ~40 kcal due to oil. Breaded fried tilapia: ~250 kcal per 100g.
- Is tilapia good for weight loss?
- Yes. Excellent protein efficiency (20g per 100 kcal) at low calorie density. For cuts, baked or grilled tilapia is highly practical and inexpensive. The mild flavor means it works with virtually any seasoning.
- Is tilapia healthy?
- Yes, with caveats. The lean protein and low contamination make it a reasonable fish choice. The omega-3 content is much lower than oily fish (salmon, sardines). The omega-6:omega-3 ratio is less favorable than cold-water fish. For weight loss, fine. For omega-3 intake, supplement or alternate with salmon.
- Farmed vs wild tilapia?
- Most tilapia is farmed. Quality varies dramatically by source — US-farmed tilapia is well-regulated; Asian-farmed has mixed quality (some operations use poor feed). For health and safety, US-farmed or wild tilapia is preferable when available. The price difference is usually modest.
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