Calories in cooked tilapia.
128 kcal per 100 g.
Fish, tilapia, cooked, dry heat · SR Legacy (2018-04) · USDA FDC 175177
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 128 kcal | 128 kcal |
| Protein | 26.2 g | 26.2 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 2.65 g | 2.65 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 0.94 g | 0.94 g |
| Sodium | 56 mg | 56 mg |
| Salt (calculated from sodium) | 0.14 g | 0.14 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 3.7 ug | 3.7 ug |
| Vitamin E (alpha-tocopherol) | 0.79 mg | 0.79 mg |
| Vitamin K (phylloquinone) | 0.9 ug | 0.9 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.09 mg | 0.09 mg |
| Riboflavin | 0.07 mg | 0.07 mg |
| Niacin | 4.74 mg | 4.74 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Folate, total | 6 ug | 6 ug |
| Vitamin B12 | 1.86 ug | 1.86 ug |
| Potassium | 380 mg | 380 mg |
| Calcium | 14 mg | 14 mg |
| Phosphorus | 204 mg | 204 mg |
| Magnesium | 34 mg | 34 mg |
| Iron | 0.69 mg | 0.69 mg |
| Zinc | 0.41 mg | 0.41 mg |
| Selenium | 54.4 ug | 54.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.08 mg | 0.08 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Tilapia raw is 96 kcal per 100 g; cooked with dry heat (baked, grilled, broiled) it reads 128, because about a quarter of the water leaves. No fat is added in this row — a fillet fried in oil or breaded is a different food, typically 200 kcal per 100 g or more. The fish itself is very lean: 2.7 g of fat per 100 g cooked.
Logging this food
A cooked fillet is 87 g and 111 kcal with 23 g of protein — one of the highest protein-per-calorie whole foods on the site. Weigh cooked and use this row, or raw and use the raw row; a 130 g raw fillet becomes roughly 100 g cooked. Lemon and herbs are free; a tablespoon of butter is 102 kcal.
Swaps and alternatives
Cod cooked is within a few calories (about 105 per 100 g); salmon is roughly 180–200 because of its fat. Against roasted chicken breast (165 kcal, 31 g protein) tilapia gives slightly fewer calories per gram of protein. Shrimp is leaner still, at about 100 per 100 g cooked.