Food · Finfish and Shellfish Products
Tilefish nutrition facts
A typical portion of tilefish (3 oz; 85 g, fish, cooked, dry heat) has 120 calories and 21g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 96 calories (fish, raw) to 147 (fish, cooked, dry heat).
Nutrition Facts
* 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, tilefish, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 24.5g
- more than 85% of 8,218 USDA reference foods
- Calories per 100 g
- 147
- more than 41% of reference foods
- Sodium per 100 g
- 59mg
- more than 40% of reference foods
3 oz weighs 85 g in USDA's record for Fish, tilefish, cooked, dry heat (FDC 175152).
Where the calories come from: 0% carbohydrate, 30% fat and 70% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.1 µg in 3 oz (85 g), 89% of the Daily Value
- Selenium44 µg in 3 oz (85 g), 80% of the Daily Value
- Niacin3.0 mg in 3 oz (85 g), 19% of the Daily Value
- Phosphorus201 mg in 3 oz (85 g), 16% of the Daily Value
- Vitamin B60.3 mg in 3 oz (85 g), 15% of the Daily Value
- Riboflavin0.2 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 175152), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of tilefish USDA describes
Fish, cooked, dry heat has the most calories per 100 g (147); the fewest: Fish, raw (96)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, tilefish, cooked, dry heat | 147 | 24.5 g | 4.7 g | 59 mg |
| Fish, tilefish, raw | 96 | 17.5 g | 2.3 g | 53 mg |
Every nutrient in this record (63)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 20.8 g | 24.5 g | 42% |
| Total lipid (fat) | 3.99 g | 4.69 g | 5% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.16 g | 1.36 g | |
| Energy | 125 kcal | 147 kcal | |
| Water | 59.7 g | 70.2 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 54.4 mg | 64.0 mg | 18% |
| Fatty acids, total saturated | 0.74 g | 0.87 g | 4% |
| Fatty acids, total monounsaturated | 1.13 g | 1.33 g | |
| Fatty acids, total polyunsaturated | 1.06 g | 1.25 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 22.1 mg | 26.0 mg | 2% |
| Iron, Fe | 0.26 mg | 0.31 mg | 1% |
| Magnesium, Mg | 28.1 mg | 33.0 mg | 7% |
| Phosphorus, P | 201 mg | 236 mg | 16% |
| Potassium, K | 435 mg | 512 mg | 9% |
| Sodium, Na | 50.1 mg | 59.0 mg | 2% |
| Zinc, Zn | 0.45 mg | 0.53 mg | 4% |
| Copper, Cu | 0.044 mg | 0.052 mg | 5% |
| Manganese, Mn | 0.013 mg | 0.015 mg | 1% |
| Selenium, Se | 43.8 µg | 51.5 µg | 80% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 17.9 µg | 21.0 µg | |
| Vitamin A, RAE | 17.9 µg | 21.0 µg | 2% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.12 mg | 0.14 mg | 10% |
| Riboflavin | 0.16 mg | 0.19 mg | 12% |
| Niacin | 2.98 mg | 3.50 mg | 19% |
| Pantothenic acid | 0.74 mg | 0.87 mg | |
| Vitamin B-6 | 0.26 mg | 0.30 mg | 15% |
| Folate, total | 14.4 µg | 17.0 µg | |
| Vitamin B-12 | 2.13 µg | 2.50 µg | 89% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 14.4 µg | 17.0 µg | |
| Folate, DFE | 14.4 µg | 17.0 µg | 4% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.23 g | 0.27 g | |
| Threonine | 0.91 g | 1.07 g | |
| Isoleucine | 0.96 g | 1.13 g | |
| Leucine | 1.69 g | 1.99 g | |
| Lysine | 1.91 g | 2.25 g | |
| Methionine | 0.62 g | 0.72 g | |
| Cystine | 0.22 g | 0.26 g | |
| Phenylalanine | 0.81 g | 0.96 g | |
| Tyrosine | 0.70 g | 0.83 g | |
| Valine | 1.07 g | 1.26 g | |
| Arginine | 1.25 g | 1.47 g | |
| Histidine | 0.61 g | 0.72 g | |
| Alanine | 1.26 g | 1.48 g | |
| Aspartic acid | 2.13 g | 2.51 g | |
| Glutamic acid | 3.11 g | 3.65 g | |
| Glycine | 1.0 g | 1.18 g | |
| Proline | 0.74 g | 0.87 g | |
| Serine | 0.85 g | 1.0 g |
Fatty acids (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.11 g | 0.14 g | |
| SFA 16:0 | 0.45 g | 0.53 g | |
| SFA 18:0 | 0.15 g | 0.18 g | |
| MUFA 18:1 | 0.80 g | 0.94 g | |
| PUFA 18:2 | 0.041 g | 0.048 g | |
| PUFA 20:4 | 0.13 g | 0.15 g | |
| PUFA 22:6 n-3 (DHA) | 0.62 g | 0.73 g | |
| MUFA 16:1 | 0.28 g | 0.33 g | |
| PUFA 20:5 n-3 (EPA) | 0.15 g | 0.17 g | |
| MUFA 22:1 | 0.047 g | 0.055 g | |
| PUFA 22:5 n-3 (DPA) | 0.12 g | 0.14 g |
Source: USDA FoodData Central, FDC 175152: 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 tilefish?
120 in 3 oz (85 g) of fish, cooked, dry heat; 96 to 147 per 100 g across USDA's descriptions.
How much protein is in tilefish?
21g in 3 oz; 24.5 g per 100 g.
How much sodium is in tilefish?
50mg in 3 oz; 59 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