Tilapia Nutrition Facts: Calories, Vitamins & Minerals
Tilapia nutrition facts per 100 g and per serving
Figures are for: Tilapia, baked
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 128 kcal | 192 kcal |
| Energy (kilojoules) | 536 kJ | 803 kJ |
| Protein | 26 g | 39 g |
| Fat | 2.7 g | 4.1 g |
| incl. saturated | 0.9 g | 1.4 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.2 g |
| Omega-3 (EPA+DHA) | 135 mg | 203 mg |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
128 kcal (536 kJ) per 100 g · P/F/C 26/2.7/0 g
Serving (150 g) — 192 kcal (803 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is tilapia healthy?
Yes. On its nutrient profile, tilapia is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 39 g per serving — 70% of the 56 g daily reference for a 70 kg (154 lb) adult.
- Omega-3: about 200 mg of EPA and DHA per serving, against an adequate intake of 250 mg a day (EFSA).
A typical serving is 150 g: 192 kcal, 39 g protein, 4.1 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Tilapia is a mild, lean white fish: high in protein, low in fat, and quite low in omega-3 compared with salmon.
protein 81%fat 19%carbs 0%
Vitamins and minerals in tilapia
Per 100 g, the standouts are selenium — 54 mcg, 99% of the Daily Value (#3 of 23 in our fish & seafood section); vitamin B12 — 1.9 mcg, 78% of the Daily Value; niacin — 4.7 mg, 30% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin D | 3.7 mcg | 5.6 mcg | 28% |
| Vitamin E | 0.79 mg | 1.2 mg | 8% |
| Thiamin (B1) | 0.09 mg | 0.14 mg | 12% |
| Riboflavin (B2) | 0.07 mg | 0.11 mg | 8% |
| Niacin (B3) | 4.7 mg | 7.1 mg | 44% |
| Vitamin B6 | 0.12 mg | 0.18 mg | 11% |
| Vitamin B12 | 1.9 mcg | 2.8 mcg | 116% |
| Potassium | 380 mg | 570 mg | 12% |
| Magnesium | 34 mg | 51 mg | 12% |
| Phosphorus | 204 mg | 306 mg | 24% |
| Iron | 0.69 mg | 1 mg | 6% |
| Zinc | 0.41 mg | 0.61 mg | 6% |
| Copper | 0.08 mg | 0.11 mg | 13% |
| Selenium | 54 mcg | 82 mcg | 148% |
| Cholesterol | 57 mg | 86 mg | 28% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, tilapia, cooked, dry heat” (FDC ID 175177, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Tilapia calories by weight, 50–300 g
150 g of tilapia has 192 calories and 200 g has 256. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 64 | 13 / 1.4 / 0 |
| 100 g | 128 | 26 / 2.7 / 0 |
| 150 g — typical serving | 192 | 39 / 4.1 / 0 |
| 200 g | 256 | 52 / 5.4 / 0 |
| 250 g | 320 | 65 / 6.8 / 0 |
| 300 g | 384 | 78 / 8.1 / 0 |
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Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 150 g serving is 192 kcal — roughly 63 min of easy walking or 24 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for tilapia
No need to swap: tilapia already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.9 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair tilapia with
A serving of tilapia has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Tilapia vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Imitation Crab (Surimi) | 99 | 15 / 0.9 / 6.9 |
| Cod | 105 | 23 / 0.9 / 0 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Barramundi | 124 | 24 / 2.6 / 0 |
| Tilapia | 128 | 26 / 2.7 / 0 |
| Otah | 145 | 11 / 8.7 / 6 |
FAQ
How many calories are in 100 g of tilapia?
100 g of tilapia has 128 calories, with 26 g protein, 2.7 g fat and 0 g carbohydrates.
How many calories are in a serving of tilapia?
A 150 g serving has 192 calories: 39 g protein, 4.1 g fat and 0 g carbs.
What are the macros of tilapia?
Per 100 g: 26 g protein, 0 g carbs and 2.7 g fat. By calories that's about 81% protein, 0% carbs and 19% fat.
How long do you have to walk to burn a serving of tilapia?
About 63 min of easy walking or 24 min of cycling for a 70 kg (154 lb) person — that's the 192 calories in a 150 g serving.
What vitamins and minerals are in tilapia?
Per 100 g, tilapia is richest in selenium (54 mcg, 99% DV), vitamin B12 (1.9 mcg, 78% DV), niacin (4.7 mg, 30% DV) — from USDA FoodData Central record 175177.
How much fiber is in tilapia?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.