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Tilapia nutrition facts

A typical portion of tilapia (1 small/regular fillet; 90 g, grilled) has 130 calories and 23g of protein (USDA FoodData Central). USDA lists 9 descriptions of it: per 100 g they range from 96 calories (fish, raw) to 237 (fish, fried).

Nutrition Facts

Serving size1 small/regular fillet (90g)
Amount per serving
Calories130
% Daily Value*
Total Fat 4g5%
Saturated Fat 1g6%
Trans Fat not declared
Cholesterol 60mg20%
Sodium 250mg11%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 23g46%
Vitamin D 3.6mcg18%
Calcium 10mg1%
Iron 0.6mg4%
Potassium 340mg7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, tilapia, grilled, scaled to the portion. Check the USDA record.

Protein per 100 g
25.5g
more than 87% of 8,218 USDA reference foods
Calories per 100 g
142
more than 40% of reference foods
Sodium per 100 g
274mg
more than 71% of reference foods

1 small/regular fillet weighs 90 g in USDA's record for Fish, tilapia, grilled (FDC 2706320).

Where the calories come from: 0% carbohydrate, 28% fat and 72% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium48 µg in 1 small/regular fillet (90 g), 87% of the Daily Value
  • Vitamin B121.6 µg in 1 small/regular fillet (90 g), 68% of the Daily Value
  • Niacin4.5 mg in 1 small/regular fillet (90 g), 28% of the Daily Value
  • Phosphorus194 mg in 1 small/regular fillet (90 g), 16% of the Daily Value
  • Vitamin B60.2 mg in 1 small/regular fillet (90 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2706320), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of tilapia USDA describes

Fried has the most calories per 100 g (237); the fewest: Raw (96)

Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237Calories per 100 g by USDA description of tilapiaGrilled142Cooked, dry heat128Steamed121Not further specified160Baked or broiled, coated180Raw96Farm raised, raw100Fried237
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 9 USDA descriptions of tilapia, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, tilapia, grilled14225.5 g4.4 g274 mg
Fish, tilapia, cooked, dry heat12826.2 g2.7 g56 mg
Fish, tilapia, steamed12125.4 g2.2 g163 mg
Fish, tilapia, NFSSame values: Fish, tilapia, baked or broiled16025 g6.7 g280 mg
Fish, tilapia, baked or broiled, coated18022.3 g6.6 g318 mg
Fish, tilapia, raw9620.1 g1.7 g52 mg
Fish, tilapia, farm raised, raw10019 g2.5 g94 mg
Fish, tilapia, fried23717.2 g13.5 g383 mg

Every nutrient in this record (65)

The portion is 1 small/regular fillet (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein22.9 g25.5 g46%
Total lipid (fat)3.98 g4.42 g5%
Carbohydrate, by difference0 g0 g0%
Energy128 kcal142 kcal
Alcohol, ethyl0 g0 g
Water62.5 g69.4 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol58.5 mg65.0 mg20%
Fatty acids, total saturated1.20 g1.33 g6%
Fatty acids, total monounsaturated1.29 g1.44 g
Fatty acids, total polyunsaturated1.0 g1.11 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca11.7 mg13.0 mg1%
Iron, Fe0.64 mg0.71 mg4%
Magnesium, Mg30.6 mg34.0 mg7%
Phosphorus, P194 mg216 mg16%
Potassium, K345 mg383 mg7%
Sodium, Na247 mg274 mg11%
Zinc, Zn0.38 mg0.42 mg3%
Copper, Cu0.086 mg0.095 mg10%
Selenium, Se47.7 µg53.0 µg87%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol9.00 µg10.0 µg
Vitamin A, RAE9.00 µg10.0 µg1%
Carotene, beta3.60 µg4.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.77 mg0.85 mg5%
Vitamin D (D2 + D3)3.60 µg4.00 µg18%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.040 mg0.044 mg3%
Riboflavin0.068 mg0.076 mg5%
Niacin4.45 mg4.95 mg28%
Vitamin B-60.18 mg0.20 mg11%
Folate, total24.3 µg27.0 µg
Vitamin B-121.62 µg1.80 µg68%
Choline, total48.7 mg54.1 mg9%
Vitamin K (phylloquinone)3.24 µg3.60 µg3%
Folic acid0 µg0 µg
Folate, food24.3 µg27.0 µg
Folate, DFE24.3 µg27.0 µg6%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.014 g0.016 g
SFA 6:00.0099 g0.011 g
SFA 8:00.0063 g0.0070 g
SFA 10:00.013 g0.015 g
SFA 12:00.016 g0.018 g
SFA 14:00.11 g0.12 g
SFA 16:00.78 g0.86 g
SFA 18:00.23 g0.26 g
MUFA 18:11.13 g1.25 g
PUFA 18:20.70 g0.78 g
PUFA 18:30.10 g0.11 g
PUFA 20:40.027 g0.030 g
PUFA 22:6 n-3 (DHA)0.098 g0.11 g
MUFA 16:10.12 g0.14 g
PUFA 18:40.0036 g0.0040 g
MUFA 20:10.032 g0.036 g
PUFA 20:5 n-3 (EPA)0.0063 g0.0070 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.050 g0.055 g

Source: USDA FoodData Central, FDC 2706320: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in tilapia?

130 in 1 small/regular fillet (90 g) of grilled; 96 to 237 per 100 g across USDA's descriptions.

How much protein is in tilapia?

23g in 1 small/regular fillet; 25.5 g per 100 g.

How much sodium is in tilapia?

250mg in 1 small/regular fillet; 274 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov