Tilapia (raw)
A mild, inexpensive white fish that takes on any seasoning.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Tilapia for gym-goers
Per 100 g, tilapia (raw) provides 96 kcal, 20.1 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 1.7 g fat (0.6 g saturated). At 20.9 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 fillet, about 116 g) comes to roughly 111 kcal and 23.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Tilapia
Tilapia is a farmed freshwater white fish; this entry is the raw fillet. It gives you about 20 g of protein per 100 g with a little more fat than cod, and it's still very lean at under 100 kcal. It's one of the cheapest fish around and adds a modest amount of vitamin D, but it's low in omega-3s.
In a gym diet
Like other white fish, tilapia packs plenty of complete protein into very few calories, which is exactly what you want on a cut. The low cost per gram of protein makes it a practical rotation alongside chicken and canned tuna. Fillets tend to be small, so lifters with high protein targets often cook two. The mild taste takes well to batch cooking with a different sauce each day.
Preparation and cooking
Season boldly, because the flavor is very mild. Bake, grill, air-fry or pan-sear for a few minutes per side. Thin fillets are done in under ten minutes and lose about a fifth of their weight, so weigh them before cooking. Skip heavy breading if you're counting calories.
Buying and storage
Frozen fillets are everywhere and keep for months. Go for producers with responsible aquaculture certifications. Thaw in the fridge and cook within a day.
Things to watch
Its omega-6 to omega-3 ratio is higher than in oily fish. That doesn't make tilapia unhealthy, but it shouldn't be your only fish if you're after omega-3s. Mercury is low. Fish allergy rules it out.
Meal ideas
- Cajun-spiced tilapia with brown rice and black beans for a balanced lunch.
- Air-fried tilapia strips with sweet potato wedges and a simple slaw.
- Tilapia baked in foil with zucchini, garlic, lemon and parsley.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (67%).
Good source (10–19% DV per 100 g): Vitamin D (16%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 20.9 g | #5 of 16 |
| Protein per 100 g | 20.1 g | #7 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 96 kcal | #6 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Halibut (raw)
91 kcal · P 18.6 · C 0 · F 1.3
→Cod, Atlantic (raw)
82 kcal · P 17.8 · C 0 · F 0.7
→Tuna, light, canned in water (drained)
116 kcal · P 25.5 · C 0 · F 0.8
→Tuna, yellowfin steak (raw)
109 kcal · P 24.4 · C 0 · F 0.5
→Sea bass (raw)
97 kcal · P 18.4 · C 0 · F 2
→Shrimp (raw)
85 kcal · P 20.1 · C 0 · F 0.5
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in tilapia?
Tilapia (raw) has about 96 kcal per 100 g, or roughly 111 kcal per 1 fillet (116 g).
How much protein is in tilapia?
About 20.1 g of protein per 100 g and 23.3 g per 1 fillet. That works out to 20.9 g per 100 kcal, so it's a very protein-dense food.
Is tilapia good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is tilapia an unhealthy fish?
No. It's lean, high in protein and low in mercury, so it fits a healthy diet. The criticism is usually about its low omega-3 content and farming standards in some regions. Buying certified fish and also eating oily fish takes care of both.
Why does tilapia sometimes taste muddy?
That earthy taste comes from compounds in the water where the fish was farmed. Reputable producers usually avoid the problem, and a marinade with lemon, garlic or spices covers whatever is left.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.