How much protein is in cooked tilapia?

Cooked tilapia has 26.2 g of protein per 100 g and 22.8 g per 1 fillet (87 g). That is 20.5 g of protein per 100 kcal — a high-protein food by any standard.

Should cod and tilapia be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

Cod and tilapiaUSDA SR LegacyFDC 175177

Calories in cooked tilapia

USDA FoodData Central record for “Fish, tilapia, cooked, dry heat” — per 100 g, per every USDA serving size, and next to the other cod and tilapia rows.

The short answer

Cooked tilapia: 128 kcal per 100 g. 1 fillet (87 g) is 111 kcal with 22.8 g of protein. Source: USDA FoodData Central record 175177, "Fish, tilapia, cooked, dry heat".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	128 kcal	100%
Protein	26.2 g	81%
Fat	2.7 g	19%
Carbohydrate	0 g	0%

Cooked tilapia is 128 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 81% comes from protein, 19% from fat and 0% from carbohydrate. That works out to 20.5 g of protein per 100 kcal — a high-protein food by any standard.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	128	26.2 g	2.7 g	0 g
1 fillet	87 g	111	22.8 g	2.3 g	0 g

Compared with other cod and tilapia

Food	kcal / 100 g	Protein / 100 g	Per serving
Raw Atlantic cod	82	17.8 g	189 kcal · 1 fillet
Cooked Atlantic cod	105	22.8 g	189 kcal · 1 fillet
Raw tilapia	96	20.1 g	111 kcal · 1 fillet
Cooked tilapia	128	26.2 g	111 kcal · 1 fillet

The cod and tilapia rows exist in more than one state because water moves during cooking: this is the cooked row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Other tables in finfish and shellfish products

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Questions about cooked tilapia

How many calories are in cooked tilapia?: Cooked tilapia: 128 kcal per 100 g. 1 fillet (87 g) is 111 kcal with 22.8 g of protein. Source: USDA FoodData Central record 175177, "Fish, tilapia, cooked, dry heat".
How much protein is in cooked tilapia?: Cooked tilapia has 26.2 g of protein per 100 g and 22.8 g per 1 fillet (87 g). That is 20.5 g of protein per 100 kcal — a high-protein food by any standard.
Should cod and tilapia be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “cooked tilapia” into calorie.one and the app matches this exact record — “Fish, tilapia, cooked, dry heat” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read How much protein do you need per day?.