Tilapia Nutrition Facts
96 calories per 100g serving
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Tilapia is a mild, lean white fish with about 96 calories per 100g raw. It provides 20g protein with just 2g fat and zero carbs. Its neutral flavor makes it one of the most versatile and affordable fish, though it is lower in omega-3s than fatty fish like salmon.
Protein
20.1g
84% of calories
Carbs
0g
0% of calories
Fat
1.7g
16% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 96 kcal |
| Protein | 20.1g |
| Total Carbohydrates | 0g |
| Total Fat | 1.7g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Saturated Fat | 0.59g |
| Cholesterol | 50mg |
| Sodium | 52mg |
| Potassium | 302mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 10mg |
| Iron | 0.56mg |
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Weight Loss
One of the leanest proteins available — 20g protein for just 96 calories per 100g. Bake or grill with seasoning for a satisfying, low-calorie main course.
Muscle Gain
Pure protein with almost no fat. A 200g fillet delivers 40g protein for under 200 calories, leaving plenty of room for calorie-dense sides to hit your surplus.
Maintenance
An affordable, mild fish that works with nearly any seasoning. Bake with lemon and herbs for a quick weeknight dinner. Pair with rice and vegetables for a balanced meal.
Meal Ideas with Tilapia
Did you know?
Tilapia is nicknamed "Saint Peter''s Fish" because some scholars believe it was the fish caught by Peter in the Sea of Galilee. It is now the fourth most consumed seafood in the United States and the most farmed fish worldwide.
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Take the free quizCommon Questions About Tilapia
How many calories are in Tilapia?
Tilapia contains 96 calories per 100g serving. It provides 20.1g of protein, 0g of carbs, and 1.7g of fat.
Is Tilapia good for weight loss?
One of the leanest proteins available — 20g protein for just 96 calories per 100g. Bake or grill with seasoning for a satisfying, low-calorie main course.
What pairs well with Tilapia?
Great pairings include: Blackened tilapia with cilantro lime rice and beans, Tilapia fish tacos with cabbage slaw, Baked tilapia with roasted broccoli and quinoa. These combinations provide a balanced mix of macronutrients.