Calories in Tilapia: Nutrition Facts & Serving Sizes
Per 1 fillet (116g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tilapia fillet (116g) contains about 111 calories with 23.3g of protein, 2g of fat, and zero carbs. Per 100g, tilapia provides 96 calories, 20.1g of protein, 1.7g of fat, and no carbohydrates at all. This makes tilapia one of the leanest, highest protein-to-calorie ratio fish available. The standout micronutrient is selenium at 41.8mcg per 100g, covering approximately 76% of the daily recommended intake. Tilapia also provides niacin (3.9mg per 100g), vitamin B12 (1.6mcg per 100g), phosphorus (170mg per 100g), and potassium (302mg per 100g). Tilapia is a mild-tasting white fish that pairs with almost any seasoning, making it a versatile meal prep protein. It cooks in under 10 minutes, stores well, and costs less per gram of protein than most other fish. For anyone focused on hitting protein targets without excessive calories or fat, tilapia competes with chicken breast as a lean protein staple.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fillet (116g) | 111.4 | 23.3g | 0g | 2g | 0g |
| 100g | 96 | 20.1g | 0g | 1.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 96 | 5% |
| Protein | 20.1g | 40% |
| Total Fat | 1.7g | 2% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 52mg | 2% |
| Cholesterol | 50mg | 17% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Cholesterol | 50mg | 17% |
| Calcium | 10mg | 1% |
| Iron | 0.6mg | 3% |
| Potassium | 302mg | 6% |
| Vitamin D | 3.1mcg | 16% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 1.6mcg | 67% |
| Magnesium | 27mg | 6% |
| Phosphorus | 170mg | 14% |
| Zinc | 0.3mg | 3% |
| Selenium | 41.8mcg | 76% |
| Folate | 24mcg | 6% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 3.9mg | 24% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Tilapia
Tilapia is an excellent lean protein source with 20.1g of protein per 100g and only 96 calories, giving it one of the best protein-to-calorie ratios of any food. Complete in amino acids, it supports muscle protein synthesis efficiently. For anyone on a cut who wants to maximize protein intake without significant caloric cost, tilapia allows large portions while staying in a deficit.
The selenium content of 41.8mcg per 100g is the standout micronutrient. Selenium is an essential trace mineral that supports antioxidant defense through selenoproteins like glutathione peroxidase, supports thyroid hormone metabolism, and plays a role in immune function. One fillet of tilapia can cover a large percentage of the daily selenium requirement.
Tilapia provides vitamin B12 at 1.6mcg per 100g. Vitamin B12 is critical for neurological function, red blood cell production, and DNA synthesis. It is found almost exclusively in animal foods, making tilapia a reliable source for non-red-meat eaters.
The phosphorus content (170mg per 100g) supports bone structure and cellular energy metabolism, while 302mg of potassium per 100g contributes to muscle function and electrolyte balance. Niacin (3.9mg per 100g) supports energy metabolism and is important for DNA repair.
Dietary Considerations
Tilapia is naturally gluten-free, dairy-free, and keto-friendly with zero carbs and very low fat. It is not suitable for vegetarian or vegan diets. Tilapia is ideal for weight loss because of its extremely low calorie density and high protein content. A full fillet is only 111 calories with over 23g of protein, making it one of the most filling foods per calorie available. Tilapia is not high in omega-3 fatty acids like salmon, so if omega-3 intake is a priority, pair it with omega-3-rich foods or a fish oil supplement. It is paleo and Whole30 compliant.
Daily Intake (100g)
100g of tilapia provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in tilapia?
One tilapia fillet (116g) has about 111 calories. Per 100g, tilapia contains 96 calories with 20.1g of protein and 1.7g of fat. It is one of the lowest-calorie protein sources available.
Is tilapia good for weight loss?
Yes, tilapia is excellent for weight loss. At 96 calories per 100g with 20.1g of protein, it delivers a high protein hit with minimal calories. The high protein content promotes satiety and helps preserve muscle mass on a calorie deficit. A full fillet keeps you full for hours for barely over 100 calories.
How much protein in tilapia?
Tilapia has 20.1g of protein per 100g. One fillet (116g) provides 23.3g of protein. It is comparable to chicken breast in protein content (22.5g per 100g) but has slightly fewer calories, making it one of the best protein-to-calorie fish options.
Is tilapia healthy?
Tilapia is a lean, high-protein, low-calorie fish with meaningful selenium, B12, and niacin content. The main criticism is that it is lower in omega-3 fatty acids than fatty fish like salmon. If you rely on tilapia as your primary fish, supplement with fish oil or occasionally swap in salmon to cover omega-3 needs.
Is tilapia better than chicken breast for protein?
Tilapia (96 calories, 20.1g protein per 100g) and chicken breast (120 calories, 22.5g protein per 100g) are both excellent lean protein sources. Tilapia is slightly lower in calories per gram of protein, but chicken breast provides more total protein per serving. Both are top-tier options depending on your meal preference.
How do you cook tilapia for meal prep?
Tilapia is one of the fastest-cooking proteins available. Bake at 400°F for 12 to 15 minutes, pan-sear for 3 to 4 minutes per side in a hot skillet, or air-fry for 8 to 10 minutes. Season with garlic, paprika, lemon, and black pepper for a simple prep. It flakes apart when fully cooked. Cook 4 to 6 fillets at once and refrigerate for up to 4 days.
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