Calories in tilapia (cooked)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of tilapia (cooked) contains 128 kcal, with 26.2 g of protein, 0 g of carbohydrate and 2.7 g of fat.
A typical serving — 1 fillet, about 120 g — is roughly 154 kcal.
That is a moderate calorie density, in the same range as cooked grains and lean meat.
Nutrition facts
| Nutrient | Per 100 g | 1 fillet (120 g) |
|---|---|---|
| Calories | 128 kcal | 154 kcal |
| Protein | 26.2 g | 31.4 g |
| Carbohydrates | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 2.7 g | 3.2 g |
| Saturated fat | 0.9 g | 1.1 g |
| Cholesterol | 57 mg | 68 mg |
| Sodium | 56 mg | 67 mg |
| Potassium | 380 mg | 456 mg |
| Calcium | 14 mg | 17 mg |
| Iron | 0.7 mg | 0.8 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 72 g | 86 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 fillet | 120 g | 154 | 31.4 g | 0 g | 3.2 g |
Photograph it instead of looking it up
Wellix identifies tilapia on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 32 | 6.5 g | 0 g | 0.7 g |
| 50 g | 64 | 13.1 g | 0 g | 1.3 g |
| 100 g | 128 | 26.2 g | 0 g | 2.7 g |
| 150 g | 192 | 39.2 g | 0 g | 4 g |
| 200 g | 256 | 52.3 g | 0 g | 5.3 g |
| 250 g | 320 | 65.4 g | 0 g | 6.6 g |
| 300 g | 384 | 78.5 g | 0 g | 8 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For tilapia (cooked) the split is:
- Protein: 26.2 g × 4 = 105 kcal — 81% of calories
- Carbohydrates: 0 g × 4 = 0 kcal — 0% of calories
- Fat: 2.7 g × 9 = 24 kcal — 19% of calories
- Most of the energy in tilapia (cooked) comes from protein (81% of calories).
- With 26.2 g of protein per 100 g it counts as a high-protein food.
- That is 20.4 g of protein per 100 kcal — a useful number when protein is your target.
- For 200 kcal you can eat about 155 g.
What actually changes the number
Tilapia is 128 kcal and 26 g protein per 100 g cooked — lean, mild, and a fillet is around 150 kcal. It is one of the cheapest lean proteins per gram available.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of tilapia as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of tilapia?
100 g of tilapia (cooked) contains 128 kcal (26.2 g protein, 0 g carbohydrate, 2.7 g fat), according to USDA reference data.
How many calories are in a serving of tilapia?
A typical serving of tilapia — 1 fillet, about 120 g — has roughly 154 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in tilapia?
Tilapia (cooked): 26.2 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of tilapia equals 200 kcal?
At 128 kcal per 100 g, about 155 g of tilapia equals 200 kcal.
Can I track tilapia by taking a photo?
Yes. A photo calorie app like Wellix identifies tilapia on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 175177: "Fish, tilapia, cooked, dry heat". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies tilapia on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
