Tilapia calories & macros
128 calories per 100 g · 111 calories per 1 fillet (87 g). Tilapia (cooked, dry heat).
Tilapia is cheap, mild, and high in protein: 26.2 g per 100 g for 128 calories. A standard fillet is only about 111 calories, which makes it one of the easiest ways to add 20-plus grams of protein to a plate. It is low in omega-3 relative to oily fish, so treat it as a lean protein staple rather than as your source of healthy fats.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 fillet (87 g) |
|---|---|---|
| Calories | 128 | 111 |
| Protein | 26.2 g | 22.8 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 2.7 g | 2.3 g |
Source: USDA FoodData Central (Fish, tilapia, cooked, dry heat). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How many calories in a tilapia fillet?
A cooked fillet of about 87 g is roughly 111 calories with 23 g of protein. Larger fillets scale proportionally — a 150 g fillet is around 192.
Is tilapia healthy?
As a lean protein it is a good, affordable option. It has a lower omega-3 content than salmon or sardines, so a varied fish rotation gives you more than tilapia alone.