How Many Calories Are In 1 Steamed Tilapia? A Nutritional Breakdown

November 2, 2025 •

4 min read

According to USDA data, a single cooked tilapia fillet (approximately 87 grams) contains around 111 calories. A low-fat, high-protein powerhouse, understanding how many calories are in 1 steamed tilapia is key for anyone aiming to manage their weight or boost their nutrient intake.

Quick Summary

Steamed tilapia is a lean, high-protein, and low-calorie food option, offering essential vitamins and minerals. The calorie count varies based on fillet size and any added ingredients, but steaming is one of the healthiest preparation methods.

Key Points

Low-Calorie Protein: An 87g (3oz) steamed tilapia fillet contains roughly 111 calories, making it a highly effective lean protein for weight management.
Nutrient-Rich: Steamed tilapia is an excellent source of essential vitamins and minerals, including selenium, Vitamin B12, phosphorus, and potassium.
Cooking Method Matters: Steaming preserves nutrients and avoids adding extra calories from oil, making it healthier than frying or other fat-heavy cooking methods.
High-Quality Protein: A typical fillet provides around 23 grams of high-quality protein, which supports muscle growth and helps increase satiety.
Source Smartly: To minimize potential risks from farming practices and unfavorable omega fatty acid ratios, opt for responsibly sourced tilapia from countries like the US, Canada, or Ecuador.
Versatile Meal Component: Steamed tilapia pairs perfectly with a variety of healthy sides like steamed vegetables or complex carbohydrates like brown rice or quinoa.

Unpacking the Nutritional Value of Steamed Tilapia

For those focused on a healthy diet, steamed tilapia represents an excellent protein source. Steaming is a clean cooking method that adds no extra fat or calories, allowing the fish's natural nutritional benefits to shine. Understanding the full nutritional profile of this popular fish can help you make informed decisions about your meal planning.

The Caloric Count: What to Expect

The calorie content of a steamed tilapia fillet primarily depends on the fish's size. While an 87-gram (3-ounce) cooked fillet averages about 111 calories, larger portions will naturally have more. For example, a 100-gram serving, which is slightly larger, contains around 128 calories. Crucially, since steaming doesn't require oil or fat, the calories come almost entirely from the fish itself, with negligible amounts from added seasonings like herbs, lemon, or a splash of broth. This makes it a perfect foundation for a calorie-controlled meal.

Macronutrient and Micronutrient Profile

Beyond just calories, tilapia is a nutritional powerhouse, packed with beneficial macronutrients and micronutrients. A typical 87-gram serving offers:

Protein: Approximately 23 grams, providing a substantial portion of your daily needs for muscle repair and growth.
Total Fat: A minimal 2-3 grams, keeping it a very lean protein source.
Carbohydrates: Essentially zero grams, making it suitable for low-carb and ketogenic diets.

In addition, tilapia is rich in several key vitamins and minerals that are essential for good health:

Selenium: This powerful antioxidant helps prevent cellular damage and supports thyroid function. A single fillet can provide over 90% of your daily selenium needs.
Vitamin B12: Vital for nerve function and red blood cell production, tilapia is an excellent source of this vitamin.
Potassium: An important electrolyte that helps regulate fluid balance and blood pressure.
Phosphorus: Crucial for strong bones and teeth, this mineral is abundant in tilapia.

Steamed Tilapia vs. Other Preparation Methods

The way you cook your tilapia can significantly impact its calorie count and overall nutritional value. Steaming is one of the healthiest methods, preserving the nutrients and natural flavor without adding unnecessary fat. This can be clearly seen in a comparison with other popular methods.


Cooking Method	Approximate Calories (100g)	Key Nutritional Impact
Steamed	~128 calories	No added fats or oils; preserves nutrients; clean flavor.
Pan-Fried	~200-250+ calories	Calories and fat increase significantly depending on the amount of oil or butter used. Can also add sodium if seasoned heavily.
Baked/Roasted	~150-180 calories	Lower in fat and calories than frying, but can increase with added fats like olive oil or butter. Retains more moisture than frying.
Grilled	~140-160 calories	Similar to baking, low in fat and calories. Can add flavor without significant calories. Requires light oil to prevent sticking.

How to Create a Health-Conscious Steamed Tilapia Meal

Building a complete, healthy meal around steamed tilapia is simple. Here are some tips and ideas:

Season with Care: Use fresh herbs like cilantro, parsley, or dill. Add flavor with a squeeze of fresh lemon or lime juice, ginger, garlic, and a hint of low-sodium soy sauce. These ingredients add flavor without adding calories.
Pair with Vegetables: Complement your fish with a generous serving of steamed or roasted vegetables. Broccoli, asparagus, spinach, or bok choy work perfectly.
Add a Smart Carb: For a balanced meal, serve the tilapia with a portion of brown rice, quinoa, or a sweet potato. This provides energy and fiber.
Be Mindful of Sauces: While flavorful, many sauces can be high in hidden calories and sodium. Opt for light, citrus-based dressings or a small drizzle of extra virgin olive oil.

Weighing the Benefits and Potential Risks

Incorporating tilapia into your diet has numerous advantages, but it's wise to be aware of potential concerns, especially related to its sourcing.

Benefits:

High Protein, Low Calorie: Excellent for weight management and building lean muscle.
Nutrient-Dense: Provides significant amounts of selenium, B12, phosphorus, and potassium.
Low Mercury: The FDA and EPA list tilapia as a 'Best Choice' for low mercury levels, making it a safe option for pregnant women and children.

Risks:

Omega Fatty Acid Ratio: Tilapia has a higher ratio of omega-6 to omega-3 fatty acids compared to fattier fish like salmon. While not inherently bad, a diet high in omega-6s and low in omega-3s is considered less healthy.
Farming Practices: The quality of tilapia can vary depending on where it is farmed. Certain practices, particularly those reported in some Chinese farms, have raised concerns about contaminants. It's recommended to choose sustainably farmed or wild-caught tilapia from reputable sources.

Conclusion: A Smart Choice for a Healthy Diet

In conclusion, a single steamed tilapia fillet is a highly nutritious, low-calorie, and low-fat addition to any diet. Its rich protein content and abundance of essential vitamins and minerals, particularly selenium and B12, make it an excellent choice for those focused on weight management, heart health, and overall wellness. By opting for steaming and sourcing your fish responsibly, you can enjoy all the benefits with minimal risk. When building your meal, remember to focus on pairing it with other nutrient-dense foods to create a balanced and satisfying plate. For more detailed nutrition information, refer to the USDA FoodData Central.

Frequently Asked Questions

The calorie count for steamed tilapia depends on the fillet's size. The USDA and nutritional databases provide data per gram or standard serving. For a standard 87-gram cooked fillet, the calorie count is approximately 111 calories. To calculate for a different size, multiply the weight in grams by the calories per gram (approximately 1.28 calories per gram).

No, adding fresh lemon juice and herbs to your steamed tilapia adds negligible calories. They provide flavor and aroma without impacting the nutritional profile in any significant way. Steaming with these natural seasonings is an excellent, low-calorie option.

Yes, steamed tilapia is an excellent choice for weight loss. Its low-calorie and low-fat nature, combined with its high protein content, helps you feel full and satisfied, which can reduce overall calorie intake.

Steaming is one of the best cooking methods for preserving the nutrients in fish. It uses gentle, moist heat, which minimizes the loss of vitamins and minerals, unlike methods that expose the fish to high heat or immerse it in fat.

The primary concerns with tilapia relate to farming practices, particularly those involving low-quality feed or poor water conditions, especially in some imported fish. Some sources also note its less favorable ratio of omega-6 to omega-3 fatty acids compared to salmon, although it is still considered a healthy, low-mercury option when sourced from reputable farms.

A standard 87-gram cooked tilapia fillet contains approximately 23 grams of high-quality protein. This is a complete protein, meaning it provides all the essential amino acids your body needs.

To ensure you are getting the safest and highest quality product, look for tilapia from responsibly farmed sources in the United States, Canada, Ecuador, or Peru. These countries have higher standards for farming practices.