How Many Calories Are in 100g of Raw Tilapia Fish? Your Ultimate Guide

December 4, 2025 •

2 min read

According to reputable nutritional databases, a standard 100-gram serving of raw tilapia contains approximately 96 calories. This makes it an exceptionally lean and nutrient-dense protein source, ideal for anyone managing their weight or focusing on a healthy diet.

Quick Summary

100g of raw tilapia contains approximately 96 calories, making it a lean and healthy protein choice for a balanced diet. Its macronutrient profile includes high protein and low fat.

Key Points

Low Calorie Protein: 100g of raw tilapia contains approximately 96 calories, making it a lean and healthy protein source.
Rich in Protein: A 100g serving provides around 20 grams of high-quality protein, essential for muscle and tissue health.
Packed with Nutrients: Tilapia is an excellent source of Vitamin B12, selenium, potassium, and phosphorus.
Favorable Omega Ratio: Concerns about omega-6s are often overblown; tilapia's ratio is acceptable within a balanced diet.
Healthier Cooked: Cooking increases calorie density due to water loss; opt for baking, grilling, or steaming to keep it low in calories.
Sustainable Choice: Choosing responsibly sourced tilapia ensures you are consuming a healthy and environmentally conscious product.

Raw vs. Cooked Tilapia: A Calorie and Nutrient Comparison

Cooking tilapia causes it to lose moisture, concentrating nutrients and calories. A 100g serving of cooked tilapia typically has more calories than 100g raw. The cooking method and added ingredients also impact the final calorie count.

The Complete Nutritional Breakdown of Raw Tilapia (per 100g)

Beyond calories, 100g of raw tilapia offers significant nutrients:

Protein: Around 20 grams, crucial for tissue repair and muscle maintenance.
Total Fat: Approximately 2 grams, with low saturated fat.
Carbohydrates: 0 grams, suitable for low-carb diets.
Vitamins and Minerals: Includes Vitamin B12, selenium, phosphorus, and potassium, supporting various bodily functions.

Tilapia's Role in a Healthy Diet

Tilapia's high protein promotes fullness, aiding weight management. It's a low-mercury option, recommended even for pregnant women and children.

Tilapia vs. Other Popular Fish

Comparing 100g raw servings:


Feature	Raw Tilapia (100g)	Raw Cod (100g)	Raw Salmon (100g)
Calories	~96 kcal	~82 kcal	~137 kcal (Coho)
Protein	~20g	~18g	~23g
Fat	~2g	~0.7g	~4.2g
Omega-3s	Low	Low	High

Tilapia is a lean alternative, though lower in omega-3s than salmon. Its omega-6 to omega-3 ratio is acceptable as part of a balanced diet. Choose responsibly sourced tilapia due to farming concerns.

Healthy Cooking Methods for Tilapia

Focus on methods that add minimal fat:

Baking: Use herbs, lemon, and light oil.
Grilling: A simple method; brush with minimal oil.
Steaming: Fat-free, preserves flavor; steam with vegetables.
Pan-Searing: Use a non-stick pan and minimal oil for a quick cook.

Conclusion

Raw tilapia has about 96 calories per 100g and is a lean source of quality protein, Vitamin B12, selenium, and potassium. Cooking increases calorie density. Opt for healthy cooking methods and responsibly sourced fish for a nutritious meal. Find more nutritional details at the National Institutes of Health (NIH) nutritional information.

Frequently Asked Questions

Yes, cooking changes the calorie count of tilapia. During the cooking process, moisture is lost, concentrating the nutrients and calories. While 100g of raw tilapia has about 96 calories, 100g of cooked tilapia may contain around 128 calories.

Yes, tilapia is a low-fat fish, with a 100g serving of raw tilapia containing only about 2 grams of total fat. Its fat content is significantly lower than that of fattier fish like salmon.

Yes, tilapia is well-suited for weight loss diets. It is low in calories and high in protein, which helps increase satiety and can reduce overall calorie intake. Healthy preparation methods are key to maximizing its weight management benefits.

Tilapia is a good source of several vitamins and minerals, including Vitamin B12, selenium, phosphorus, and potassium. These micronutrients support various bodily functions, from nerve health to immunity and bone strength.

When sourced responsibly, farm-raised tilapia is a healthy option. Concerns regarding farming practices in some countries highlight the importance of choosing products from reputable sources that adhere to good standards. Farmed tilapia is also notably low in mercury.

Tilapia contains less of the anti-inflammatory omega-3 fatty acids compared to oily fish like salmon. It is relatively higher in omega-6s. However, when consumed as part of a balanced diet, the omega ratio is not a significant health concern.

Absolutely. With about 20 grams of protein per 100g serving, raw tilapia provides a high amount of quality protein. Protein is essential for muscle repair and growth, making it a great food for active individuals.