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Tilapia Nutrition Facts: Is Tilapia Good for You?
Based on USDA data, cooked tilapia is a lean fish that is high in protein, selenium, niacin, and vitamin B12. A 100-gram serving provides 128 calories, over half the daily value for protein, and is very low in fat, sodium, and carbohydrates. Whether it is a good choice for you depends on your overall diet, portion sizes, and how it is prepared, as adding fats or sauces will alter its nutritional profile.
Per 100 g · Fish, tilapia, cooked, dry heat
What stands out in tilapia
- High in protein. A 100-gram serving of tilapia cooked with dry heat contains 26.1 grams of protein. This amount provides 52% of the Daily Value (DV) for protein.
- Source of key vitamins. Tilapia is high in certain B vitamins, providing 78% of the DV for vitamin B12 and 30% of the DV for niacin per 100 grams. It is also a good source of vitamin D, with 18% of the DV.
- High in selenium. This fish is very high in the mineral selenium. A 100-gram portion supplies 54.4 micrograms, which is 99% of the Daily Value.
- Low in fat and calories. Cooked tilapia contains 128 calories and 2.6 grams of total fat per 100 grams. It has no carbohydrates, fiber, or sugar.
What to keep in mind
- The nutritional values shown are for tilapia cooked with dry heat. Preparation methods like frying or adding butter, salt, or sugary sauces will change the final calorie, fat, and sodium content.
- A 100-gram serving contains 57 mg of cholesterol, which is 19% of the Daily Value.
Tilapia nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 128 kcal | – |
| Protein | 26.1 g | 52% |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.94 g | 5% |
| Monounsaturated fat | 0.95 g | – |
| Polyunsaturated fat | 0.6 g | – |
| Cholesterol | 57 mg | 19% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 71.6 g | – |
| Sodium | 56 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 380 mg | 8% |
| Calcium | 14 mg | 1% |
| Iron | 0.69 mg | 4% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 204 mg | 16% |
| Zinc | 0.41 mg | 4% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.04 mg | 2% |
| Selenium | 54.4 mcg | 99% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 3.7 mcg | 18% |
| Vitamin E | 0.79 mg | 5% |
| Vitamin K | 0.9 mcg | 1% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.07 mg | 6% |
| Niacin (B3) | 4.7 mg | 30% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (DFE) | 6 mcg | 2% |
| Vitamin B12 | 1.9 mcg | 78% |
| Choline | 51.3 mg | 9% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Tilapia by portion
The nutrition data is based on a 100-gram (about 3.5 ounce) serving. A typical portion size listed by the USDA is ‘1 fillet’, which weighs 87 grams. This single fillet of cooked tilapia provides 111 calories, about 23 grams of protein, and just over 2 grams of fat. Like the 100-gram serving, the fillet contains no carbohydrates, fiber, or sugars. The nutritional information can be adjusted based on the specific weight of your portion.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 fillet | 87 g | 111 | 22.7 g | 0 g | 0 g | 2.3 g |
How tilapia compares with other fish and seafood
Compared to 11 other types of fish and seafood, tilapia ranks second highest for protein content, with 26.1 grams per 100 grams. Its calorie count of 128 is similar to that of tuna (130 kcal) and cod (105 kcal) but lower than catfish (144 kcal). Tilapia is a lean fish with less fat than catfish (7.2 g) but slightly more than cod (0.86 g) or tuna (0.59 g). It is very low in sodium, ranking 10th out of 11 in the group. For minerals, it ranks fourth for both potassium and selenium but is the lowest source of zinc among the fish and seafood compared.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Tilapia | 128 | 26.1 g | 0 g | 0 g | 2.6 g |
| Tuna | 130 | 29.1 g | 0 g | 0 g | 0.59 g |
| Scallops | 111 | 20.5 g | 5.4 g | 0 g | 0.84 g |
| Catfish | 144 | 18.4 g | 0 g | 0 g | 7.2 g |
| Cod | 105 | 22.8 g | 0 g | 0 g | 0.86 g |
Quick answers
How much protein is in a tilapia fillet?
According to USDA data, one cooked tilapia fillet weighing 87 grams has 22.7 grams of protein.
How many calories are in a tilapia fillet?
A single 87-gram fillet of tilapia cooked with dry heat contains 111 calories.
Does tilapia have carbs or sugar?
No, cooked tilapia contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of total sugars.
When to talk to a doctor or dietitian
- Tilapia contains fish, one of the major food allergens in the US. If you have a known or suspected fish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 380 mg of potassium per 100 g, tilapia is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how tilapia fits your situation.
Last updated October 21, 2026