Tilapia
An affordable, mild farmed white fish available almost everywhere.
Nutrition per 100 g
Standardised to 100 g of tilapia, cooked for fair comparison. Typical serving: 100 g cooked — 128 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 128 kcal | 128 kcal | 100 kcal |
| Protein | 26 g | 26 g | 20.3 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 2.7 g | 2.7 g | 2.1 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of tilapia, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 3.8 µg | 3.8 µg | 19% |
| Vitamin E | 0.79 mg | 0.79 mg | 5% |
| Vitamin K | 0.9 µg | 0.9 µg | <1% |
| Thiamin | 0.093 mg | 0.093 mg | 8% |
| Riboflavin | 0.073 mg | 0.073 mg | 6% |
| Niacin | 4.7 mg | 4.7 mg | 29% |
| Vitamin B6 | 0.12 mg | 0.12 mg | 7% |
| Folate | 6 µg | 6 µg | 2% |
| Vitamin B12 | 1.9 µg | 1.9 µg | 79% |
| Pantothenic acid | 0.66 mg | 0.66 mg | 13% |
| Choline | 51.3 mg | 51.3 mg | 9% |
| Minerals | |||
| Calcium | 14 mg | 14 mg | 1% |
| Iron | 0.69 mg | 0.69 mg | 4% |
| Magnesium | 34 mg | 34 mg | 8% |
| Phosphorus | 204 mg | 204 mg | 16% |
| Potassium | 380 mg | 380 mg | 8% |
| Sodium | 56 mg | 56 mg | 2% |
| Zinc | 0.41 mg | 0.41 mg | 4% |
| Selenium | 54.4 µg | 54.4 µg | 99% |
| Copper | 0.075 mg | 0.075 mg | 8% |
| Manganese | 0.037 mg | 0.037 mg | 2% |
Source: USDA FoodData Central — Fish, tilapia, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat tilapia?
- High protein for very few calories.
- Among the cheapest fish per gram of protein.
How to include it
- Bake with lemon and herbs.
- Pan-fry and serve in tacos.
Things to consider
- Much lower in omega-3 than oily fish.
- Farming standards vary; look for certification.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Cod, cooked
A lean white fish giving 23 g of protein per 100 g for barely 100 calories.
- kcal
- 105
- protein
- 22.8 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Haddock, cooked
A firm white fish traditional in northern European cooking.
- kcal
- 112
- protein
- 24 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Pollock, cooked
A lean white fish used for fish fingers, fillets and surimi.
- kcal
- 111
- protein
- 23 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.