Tilapia: calories and nutrition
Calories and protein in tilapia by portion and type. A raw fillet loses water when cooked, so the cooked fillet weighs less.
Cooked · 1 fillet (87 g)
111kcal
- 23gProtein
- 0gCarbs
- 2gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 49mg
46% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Cooked · 100 g
128kcal
- 26gProtein
- 0gCarbs
- 3gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 56mg
52% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Cooked · 150 g
192kcal
- 39gProtein
- 0gCarbs
- 4gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 84mg
78% of the EU protein reference intake (50 g) · 10% of the EU energy reference intake (2,000 kcal)
Raw · 1 fillet (116 g)
111kcal
- 23gProtein
- 0gCarbs
- 2gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 60mg
47% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Raw · 100 g
96kcal
- 20gProtein
- 0gCarbs
- 2gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 52mg
40% of the EU protein reference intake (50 g) · 5% of the EU energy reference intake (2,000 kcal)
Raw · 150 g
144kcal
- 30gProtein
- 0gCarbs
- 3gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 78mg
60% of the EU protein reference intake (50 g) · 7% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Cooked128 2603
- Raw96 2002
Questions
Which has more calories: tilapia (cooked) or tilapia (raw)?
Tilapia (cooked): 128 kcal per 100 g, more than tilapia (raw) with 96 kcal.
How much protein is in 100 kcal of tilapia?
Tilapia (cooked): about 20 g of protein per 100 kcal.
How many grams of tilapia have about 100 kcal?
78 g of tilapia (cooked) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
