Tilapia
Tilapia, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 129 kcal |
| Protein | 26.1 g |
| Fat | 2.6 g |
| Carbs | 0.0 g |
Tilapia is a mild-flavoured freshwater fish, widely eaten cooked — baked, grilled, pan-fried or steamed — and popular as an everyday protein source across North America, Africa and Asia. Per 100 g, cooked tilapia provides 129 kcal, 26.2 g of protein, 2.7 g of fat and zero carbohydrates, making it a lean, high-protein option. It supplies 380 mg of potassium and 204 mg of phosphorus per 100 g, alongside 4.7 mg of niacin and 51.3 mg of choline. No glycemic index is applicable given the absence of carbohydrates. Tilapia fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked tilapia?
Cooked tilapia contains 129 kcal per 100 g. A typical fillet of around 150 g would come in at roughly 195 kcal.
How much protein is in tilapia?
Cooked tilapia provides 26.2 g of protein per 100 g, making it one of the leaner high-protein fish options available. A 150 g fillet delivers close to 39 g of protein.
Is tilapia keto-friendly?
Yes — cooked tilapia contains zero carbohydrates per 100 g, which makes it a straightforward fit for a ketogenic diet. Its high protein and low fat profile also suit other low-carb dietary approaches.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 129 kcal |
| Protein | 26.1 g |
| Fat | 2.6 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.94 g |
| Monounsaturated | 0.95 g |
| Polyunsaturated | 0.60 g |
| Omega-3 | 0.23 g |
| Omega-6 | 0.33 g |
| Cholesterol | 57.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 14.0 mg |
| Iron | 0.69 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 204 mg |
| Potassium | 380 mg |
| Sodium | 56.0 mg |
| Zinc | 0.41 mg |
| Copper | 0.075 mg |
| Manganese | 0.037 mg |
| Selenium | 54.4 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 3.7 mcg |
| Vitamin E | 0.79 mg |
| Vitamin K | 0.90 mcg |
| Thiamin (B1) | 0.093 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (B3) | 4.7 mg |
| Pantothenic acid (B5) | 0.66 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 1.9 mcg |
| Choline | 51.3 mg |
