Calories in tilapia
Cooked, dry heat. 128 kcal (536 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Tilapia is a mild white fish with 128 kcal (536 kJ) per 100 g when cooked by dry heat, such as baking or grilling. Most of its energy comes from protein, about 26 g per 100 g, with under 3 g of fat. It is an excellent source of selenium and vitamin B12, but it is much lower in omega-3 fats than oily fish.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 87 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 111 kcal | – |
| Energy | 466 kJ | – |
| Protein | 22.8 g | 46% |
| Total fat | 2.3 g | 3% |
| Saturated | 0.82 g | 4% |
| Monounsaturated | 0.83 g | – |
| Polyunsaturated | 0.52 g | – |
| Omega-3 (EPA + DHA) | 0.12 g | – |
| Cholesterol | 50 mg | 17% |
| Total carbohydrate | 0 g | 0% |
| Sugars | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 62.3 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 3.2 µg | 16% |
| Vitamin E | 0.687 mg | 5% |
| Vitamin K | 0.783 µg | <1% |
| Thiamin (B1) | 0.081 mg | 7% |
| Riboflavin (B2) | 0.064 mg | 5% |
| Niacin (B3) | 4.1 mg | 26% |
| Pantothenic acid (B5) | 0.578 mg | 12% |
| Vitamin B6 | 0.107 mg | 6% |
| Folate | 5.2 µg | 1% |
| Vitamin B12 | 1.6 µg | 67% |
| Choline | 44.6 mg | 8% |
| Minerals | ||
| Calcium | 12.2 mg | <1% |
| Iron | 0.6 mg | 3% |
| Magnesium | 29.6 mg | 7% |
| Phosphorus | 177.5 mg | 14% |
| Potassium | 330.6 mg | 7% |
| Sodium | 48.7 mg | 2% |
| Zinc | 0.357 mg | 3% |
| Copper | 0.065 mg | 7% |
| Manganese | 0.032 mg | 1% |
| Selenium | 47.3 µg | 86% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 fillet | 87 | 111 | 466 | 22.8 | 0 | 2.3 |
| 3 oz | 85 | 109 | 455 | 22.2 | 0 | 2.3 |
Things worth knowing
- One cooked fillet (87 g) has about 111 kcal (466 kJ) and 23 g of protein. A 3 oz (85 g) portion has about 109 kcal (455 kJ).
- Frying changes it dramatically: fried tilapia has about 237 kcal per 100 g in USDA data, close to double the baked or grilled figure, because of the coating and oil.
- Tilapia has about 0.14 g of omega-3 fats per 100 g. Cooked farmed Atlantic salmon has about 2.1 g, around 16 times as much, along with more fat and about 206 kcal per 100 g.
- A cooked fillet provides about 47 µg of selenium (86% DV), 1.6 µg of vitamin B12 (67% DV) and some vitamin D.
Converting these figures
One 1 fillet of tilapia is 111 kcal, which is 466 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 187 g of tilapia to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 9 fish and seafood in one table →
Source: USDA FoodData Central, SR Legacy 15262. Values are averages; individual samples vary with variety, growing conditions, and preparation.