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Calories in Tilapia

Q: How many calories in tilapia?

Tilapia has 96 calories per 100g. A fillet (87g): 84 kcal and 17g protein.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

kcal

per 100g

20.1

Protein

2.04

Fat

0.0

Carbs

Fiber

kcal per fillet (87g)

kcal per 100g

kcal per oz (28g)

Tilapia nutrition facts and calories per 100g

💪20g protein per 100g — very lean

🔥Only 96 kcal — affordable lean fish

💊Vitamin B12 — 60% Daily Value

🔬Selenium — 54% Daily Value

😌Very low mercury — safe for all

💰Most affordable white fish

🐟 Calculate Calories for Any Tilapia Weight

Weight100g

Nutrition Facts

Per 100g (cooked tilapia)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Tilapia contains 96 calories per 100g with 20g protein and only 2g fat. It is the most affordable widely available fish and an excellent lean protein source. Provides 60% of daily B12 and 54% of selenium per 100g. Very low mercury — safe for frequent consumption including during pregnancy.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin B12	1.44µg	60%
Selenium	29.5µg	54%
Niacin (B3)	4.7mg	29%
Phosphorus	170mg	14%
Potassium	302mg	6%
Magnesium	27mg	6%
Vitamin B6	0.16mg	9%
Vitamin D	1.3µg	13%
Iron	0.56mg	3%
Zinc	0.41mg	4%

Calories in Tilapia by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein20.1g · 84% of calories

Fat2.04g · 19% of calories

Carbohydrates0.0g · 0% of calories

Very lean fish at 2.04g fat per 100g. Zero carbs. Low in omega-3 (0.24g EPA+DHA/100g) due to low total fat. Farmed tilapia is nutritionally consistent and safe. Very low mercury — safe for 2-3 servings/week.

Micronutrient Highlights

💪

Protein

20.1g

40% DV

Complete amino acid profile

💊

Vitamin B12

1.44µg

60% DV

Neurological function and red blood cells

🔬

Selenium

29.5µg

54% DV

Antioxidant and thyroid

⚡

Potassium

302mg

6% DV

Blood pressure support

🧠

Niacin (B3)

4.7mg

29% DV

Energy metabolism

🦴

Phosphorus

170mg

14% DV

Bone health

Tilapia Health Benefits

Lean Affordable Protein

Tilapia provides 20g of protein at only 96 kcal per 100g. As one of the most farmed fish globally, tilapia is significantly more affordable than salmon or tuna while delivering excellent lean protein. A fillet provides 17g of complete protein at under 85 calories — making it one of the most cost-effective protein sources available.

B12 and Selenium

A 100g serving provides 60% of daily B12 and 54% of selenium — important nutrients for neurological health and antioxidant function respectively. Regular tilapia consumption is an effective strategy for maintaining both of these commonly deficient nutrients.

Mercury Safety

Tilapia is classified by the FDA/EPA as among the safest fish for consumption frequency — rated 'best choice' alongside shrimp, salmon, and cod. Very low bioaccumulation of mercury due to short lifespan and herbivorous diet. Safe for daily consumption for most people; 2-3 servings/week recommended during pregnancy.

Omega-3 Concern — Context Matters

Tilapia has been criticised for a high omega-6 to omega-3 ratio. However, the absolute omega-6 content is low (0.21g/100g). The ratio concern applies mainly to people who eat large amounts of tilapia as their primary fat source — for people eating varied diets with other omega-3 sources, tilapia's omega-6 content is insignificant.

Tilapia vs Other Fish — Calorie Comparison

Is Tilapia Suitable for Your Diet?

✅

Weight loss

Excellent — lean affordable protein

✅

Keto

Yes — zero carbs

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — zero carbs

✅

Pregnancy

Yes — very low mercury

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in tilapia?

Tilapia has 96 calories per 100g. A fillet (87g): 84 kcal and 17g protein.

Is tilapia healthy?

Yes — excellent lean protein, good selenium and B12, very low mercury. The concern about tilapia's omega-6 to omega-3 ratio is overstated for people who eat varied diets with other omega-3 sources.

Is tilapia low in mercury?

Yes — tilapia has very low mercury levels. FDA/EPA classify it as 'best choice' for frequent consumption, including 2-3 servings/week during pregnancy.

Is tilapia better than salmon?

Salmon has more omega-3 and vitamin D. Tilapia is leaner and more affordable. Both are healthy choices. For omega-3, salmon wins. For lean protein on a budget, tilapia is excellent.

Is tilapia keto?

Yes — zero carbs, good lean protein. Lower fat than salmon, so add healthy fats when using in keto meals.

How should tilapia be cooked?

Baking, grilling, or pan-frying with minimal oil preserves nutritional value. Tilapia cooks in 4-5 minutes per side at medium heat. Reaches optimal flakiness at 63°C (145°F) internal temperature.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.