Calories in raw tilapia.
96 kcal per 100 g.
Fish, tilapia, raw · SR Legacy (2018-04) · USDA FDC 175176
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 96 kcal | 96 kcal |
| Protein | 20.1 g | 20.1 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 1.7 g | 1.7 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 0.59 g | 0.59 g |
| Sodium | 52 mg | 52 mg |
| Salt (calculated from sodium) | 0.13 g | 0.13 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 3.1 ug | 3.1 ug |
| Vitamin E (alpha-tocopherol) | 0.4 mg | 0.4 mg |
| Vitamin K (phylloquinone) | 1.4 ug | 1.4 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.04 mg | 0.04 mg |
| Riboflavin | 0.06 mg | 0.06 mg |
| Niacin | 3.9 mg | 3.9 mg |
| Vitamin B6 | 0.16 mg | 0.16 mg |
| Folate, total | 24 ug | 24 ug |
| Vitamin B12 | 1.58 ug | 1.58 ug |
| Potassium | 302 mg | 302 mg |
| Calcium | 10 mg | 10 mg |
| Phosphorus | 170 mg | 170 mg |
| Magnesium | 27 mg | 27 mg |
| Iron | 0.56 mg | 0.56 mg |
| Zinc | 0.33 mg | 0.33 mg |
| Selenium | 41.8 ug | 41.8 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
96 kcal per 100 g raw with 1.7 g of fat: a lean white fish, slightly richer than cod at 82 and much lighter than salmon. Tilapia holds together in a pan and cooks in minutes, and like all lean fish its per-100 g figure will rise as it cooks and loses water. Nothing this row contains accounts for the oil, butter or breadcrumb it usually meets.
Logging this food
One raw fillet is 116 g and 111 kcal — a portion of fish for the calories of a banana and a half. Tilapia fillets are sold in a narrow size range, so counting fillets is more reliable here than with most fish. If yours is frozen and glazed with ice, weigh it thawed and patted dry, or you are logging water.
Swaps and alternatives
Raw cod is 82 kcal per 100 g and raw shrimp 85, both leaner. Raw yellowfin tuna is 109 with more protein. Against salmon the difference is the point: farmed salmon is 208 per 100 g, more than twice this, and carries the omega-3 fat tilapia largely does not.