Tilapia: Calories, Nutrition & Healthier Swaps
128 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: low
Tilapia is a mild, lean white fish: high in protein, low in fat, and quite low in omega-3 compared with salmon.
Tilapia nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 150 g |
|---|---|---|
| Calories | 128 kcal | 192 kcal |
| Protein | 26 g | 39 g |
| Fat | 2.7 g | 4.1 g |
| incl. saturated | 0.9 g | 1.4 g |
| Carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.2 g |
| Omega-3 (EPA+DHA) | 135 mg | 203 mg |
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.
Tilapia: nutrition highlights
A serving (serving, 150 g) provides 39 g of protein — about 70% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It contains omega-3 EPA and DHA — about 135 mg per 100 g, or roughly 203 mg per serving.
On the open Nutri-Score algorithm, tilapia gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 150 g) 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.
Healthier swaps for Tilapia
There's no swap in our base that is clearly better at the same calories — tilapia is already one of the better choices in its category.