At a glance
- 22.2 g protein and 109 calories per 3 oz (85 g).
- 20.4 g protein per 100 calories: #26 of 536 foods in our USDA list, #16 of 46 in fish & seafood.
- 0 g fiber and 48 mg sodium per serving.
What is tilapia like to eat?
Tilapia is a mild, thin white fish fillet that cooks quickly. It suits simple seasonings, sheet-pan dinners and tacos, and its low cost and fast cooking time make it an easy repeat in a high-protein week.
How can you eat more tilapia?
Try this
Season and bake with lemon and garlicMake quick fish tacosPan-sear and serve over rice and greensBake with a light crumb toppingIs tilapia good on a GLP-1?
Thin fillets cook soft and mild, and a small piece is easy to manage alongside a plain side. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does tilapia compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Tilapia | 3 oz | 22.2 g | 109 | 20.4 g |
| Cod | 3 oz | 19.4 g | 89 | 21.7 g |
| Shrimp | 3 oz | 20.4 g | 84 | 24.2 g |
| Chicken breast | 3 oz | 26.4 g | 140 | 18.8 g |
Close to tilapia per calorie: egg whites (21 g), turkey breast (20.5 g), rotisserie chicken breast (20.4 g), halibut (20.3 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Most tilapia is sold frozen in individual fillets, which makes it easy to cook just one portion at a time.
What's the full nutrition for tilapia?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 109 | 128 | |
| Protein | 22.2 g | 26.1 g | 44% |
| Fat | 2.2 g | 2.6 g | |
| Saturated fat | 0.8 g | 0.9 g | 4% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 48 mg | 56 mg | 2% |
| Calcium | 12 mg | 14 mg | 1% |
| Iron | 0.6 mg | 0.69 mg | 3% |
| Vitamin B12 | 1.6 mcg | 1.86 mcg | 67% |
| Vitamin D | 3.1 mcg | 3.7 mcg | 16% |
USDA FoodData Central, SR Legacy: "Fish, tilapia, cooked, dry heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
