Seafood

Tilapia nutrition, raw, cooked and everything between.

On USDA figures, 1 fillet of raw tilapia works out at 111 calories and carries 23 g of protein. Those numbers describe “Fish, tilapia, raw” in USDA FoodData Central. How it reaches the plate decides the rest, with 100 g measured at 96 calories one way and 128 another. Use the selector that follows to match your own portion; the panel and the nutrient table track it.

By Alen Yaco · Updated 20 September 2026

Source data is USDA FoodData Central (175176, 175177). The sums run on your device and nothing leaves it.

Calories in tilapia, serving by serving

The short answer is 111 calories for 1 fillet of raw tilapia. By weight that is 96 per 100 g, and the table gives the other common portions.

Tilapia and its protein content

The protein count for 1 fillet of raw tilapia is 23 g, equal to 47 percent of the Daily Value. Tilapia is about as protein-dense as food gets: 84 percent of its calories are protein, which is why it turns up in almost every high-protein plan.

Divide its calories by source and you get 84 percent from protein, 16 percent from fat and 0 percent from carbohydrate.

Does the method change tilapia?

The cheapest way to eat tilapia, in calorie terms, is raw at 96 per 100 g. Roasted costs 128, which is 33 percent more, because of evaporation, which packs more of the food into each gram.

The table holds the weight constant at 116 g, which leaves the preparation as the single variable.

Buying, cooking and using tilapia

Tilapia is a freshwater fish, mostly farmed. You will find it as skinless, boneless fillets, either fresh or frozen. Look for pale pink flesh without yellowing or grey margins. The fillets should be plump and dry. Avoid any packs with pooled liquid or a strong muddy smell, which indicates poor farming conditions.

This fish has very little fat, so it dries out quickly. High heat cooks the thin fillets in moments. The flesh flakes easily and can fall apart if turned too often. The most common mistake is overcooking, which turns the delicate texture chalky and dry. Cook it gently until the flesh just turns opaque.

Tilapia has a mild flavour that carries other ingredients well. In Mexican cooking, it is blackened with spices for fish tacos. In Chinese kitchens, it is often steamed whole with ginger and soy sauce. It pairs well with sharp citrus, fresh herbs, coriander and chilli.

The complete tilapia breakdown

What 1 fillet of raw tilapia supplies most of: selenium at 88 percent of a day, vitamin B12 at 76 percent of a day, niacin at 28 percent of a day. All rows below respond to the serving you chose.

How far tilapia goes in a day

1 fillet of raw tilapia: 6 percent of 2,000 calories, 47 percent of the protein Daily Value. Those are reference numbers; the TDEE calculator finds yours, and the macro calculator converts them to grams.

Tilapia recipes, with the numbers

These are the Calorie Counter Team’s recipes for tilapia. Their nutrition panels are arithmetic: ingredient weights multiplied through USDA records, divided by servings.

Dinner · Mediterranean

Baked Garlic and Herb Tilapia

Baked tilapia fillets seasoned with garlic, olive oil, and lemon juice.

20 min · serves 2

218kcal

30gprotein

10gfat

1.7gcarbs

Ingredients

• Tilapia fillets 300 g
• Olive oil 15 g
• Lemon juice 15 g
• Garlic cloves 6 g
• Table salt 3 g
• Black pepper 1 g

Method

1. Heat the oven to 200 degrees Celsius.
2. Place the tilapia fillets in a shallow baking dish.
3. Whisk the olive oil, lemon juice, minced garlic, salt, and black pepper in a small bowl.
4. Pour the oil mixture over the fish to coat both sides.
5. Bake the fish for 12 minutes.

6 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Lunch · Mexican

Pan-Seared Tilapia Tacos

Pan-seared tilapia spiced with chili powder served in corn tortillas with cabbage.

15 min · serves 2

308kcal

29gprotein

11gfat

26gcarbs

Ingredients

• Tilapia fillets 250 g
• Vegetable oil 14 g
• Chili powder 4 g
• Table salt 2 g
• Corn tortillas 100 g
• White cabbage 80 g
• Lime juice 10 g

Method

1. Rub the chili powder and salt onto both sides of the tilapia fillets.
2. Heat the vegetable oil in a frying pan over medium-high heat.
3. Cook the fish for 3 minutes on each side.
4. Flake the cooked fish into large pieces with a fork.
5. Assemble the fish, shredded cabbage, and lime juice inside the warmed corn tortillas.

7 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Breakfast · British

Tilapia and Potato Fish Cakes

Pan-fried fish cakes made with poached tilapia, mashed potatoes, and fresh parsley.

30 min · serves 2

327kcal

27gprotein

12gfat

27gcarbs

Ingredients

• Tilapia fillets 200 g
• Potatoes 200 g
• Unsalted butter 20 g
• Egg 50 g
• Wheat flour 25 g
• Table salt 3 g
• Fresh parsley 5 g

Method

1. Poach the tilapia in simmering water for 6 minutes, then drain and flake the flesh.
2. Mix the flaked fish, boiled mashed potatoes, melted butter, salt, chopped parsley, and beaten egg in a bowl.
3. Shape the mixture into four equal patties.
4. Dust the patties on all sides with the wheat flour.
5. Fry the patties in a greased frying pan for 4 minutes on each side.

Summed from 7 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Calorie Counter Team, food critic

What a meal with tilapia adds up to

A sample plate, not a prescription: tilapia plus two sides, each line sourced and the sum shown.

How tilapia compares with similar foods

Each food is shown per 100 g, in the form named beside it.

Tilapia, asked and answered

What is the calorie count for 1 fillet of raw tilapia?

Count 111 calories. The source is the USDA record “Fish, tilapia, raw” (FDC 175176), which lists 96 calories per 100 g.

How much protein is in tilapia?

1 fillet of raw tilapia has 23 g of protein. By weight that is 20 g per 100 g, and the serving covers 47 percent of the Daily Value.

Do the calories in tilapia change with how it is prepared?

The weight stays the same but the number moves. 116 g of tilapia is 111 calories raw, rising to 148 roasted.

Is tilapia good for weight loss?

That depends on the rest of the day, not on tilapia. For planning: 1 fillet of raw tilapia is 111 calories and 23 g of protein, 84 percent protein by energy, which is a favourable trade when calories are tight.

Why does my tilapia sometimes taste like dirt or mud?

Tilapia are bottom feeders and can absorb compounds from algae in their ponds. To counter this earthy taste, trim away any dark flesh from the fillets before cooking, and use acidic marinades containing lime juice or vinegar.

Can you cook tilapia from frozen?

Yes, but thawing is better for even cooking. If cooking from frozen, poaching or baking in a covered dish with liquid works best. This keeps the thin edges from drying out before the thick centre cooks through.

Sources

• Fish, tilapia, raw — USDA FoodData Central, FDC ID 175176
• Fish, tilapia, cooked, dry heat — USDA FoodData Central, FDC ID 175177
• Daily Values for nutrition labelling, 21 CFR 101.9