How Many Calories Are In 100g of Tilapia Fillet?

December 9, 2025 •

2 min read

A 100g cooked tilapia fillet contains approximately 128 calories, making it an excellent addition to a lean, protein-rich diet. This mild-flavored white fish is a versatile and affordable option for those looking to manage their weight and nutrient intake effectively.

Quick Summary

A 100g cooked tilapia fillet provides approximately 128 calories, 26g of protein, and minimal fat, making it a lean protein source. The final calorie count varies with preparation method, with baking or steaming being healthier options.

Key Points

Calorie Count: 100g of cooked tilapia fillet contains approximately 128 calories.
Lean Protein: A great source of high-quality, lean protein, with 26g per 100g serving.
Cooking Method: Baking, steaming, or grilling keeps the calorie count low, unlike frying which adds significant fat and calories.
Micronutrient Rich: An excellent source of Vitamin B12 and selenium, important for nerve function and metabolism.
Lower Fat: Tilapia is significantly leaner than fish like salmon, containing less overall fat and fewer omega-3 fatty acids.
Responsible Sourcing: To ensure the healthiest and most sustainable choice, look for responsibly farmed or certified tilapia.

Tilapia Calorie Breakdown: Raw vs. Cooked

The calorie content of tilapia differs between its raw and cooked forms due to water loss during cooking. A 100g serving of raw tilapia has about 96 calories. Once cooked, the same 100g portion typically contains around 128 calories when prepared with dry heat methods like baking or grilling.

Detailed Nutritional Profile of 100g Cooked Tilapia

Beyond calories, 100g of cooked tilapia is a nutrient-dense food.

Macronutrients:

Protein: Provides approximately 26g of high-quality protein.
Total Fat: Contains about 2.7g, making it a very lean fish.
Carbohydrates: Tilapia is carbohydrate-free.

Micronutrients:

Selenium: Offers nearly 99% of the Daily Value.
Vitamin B12: An excellent source, covering 78% of the Daily Value.
Phosphorus: Contains a significant amount.
Potassium: An important electrolyte.
Niacin: A good source for metabolism support.

The Impact of Cooking Method on Calories

Cooking method significantly impacts the calorie and fat content of tilapia.

Baking or Grilling: These methods use minimal added fat, keeping the calorie count close to 128 kcal per 100g.
Steaming or Poaching: Require no added fat, preserving the lean profile.
Pan-Frying: Using oil or butter can substantially increase calories.
Blackened or Crispy: Often involve oil and high heat, potentially adding extra fat and calories, especially if breaded.

Tilapia vs. Salmon: A Nutritional Comparison

Both tilapia and salmon are healthy fish, but they differ nutritionally. The table below compares 100g cooked portions.


Nutrient (per 100g cooked)	Tilapia (approximate)	Salmon (approximate)
Calories	128 kcal	142 kcal
Protein	26g	25.4g
Total Fat	2.7g	18g
Omega-3s	Low, ~0.2g	High, ~2.26g
Omega-6s	Higher ratio than Omega-3s	Lower ratio than Omega-3s
Vitamin D	Good source	Excellent source
Vitamin B12	Excellent source	Excellent source

Salmon is higher in fat and omega-3s, beneficial for heart and brain health. Tilapia is leaner with fewer calories, suitable for those seeking a lower-calorie protein.

Responsible Sourcing and Health Concerns

Concerns exist regarding farm-raised tilapia. Choosing responsibly farmed or certified fish addresses these issues. Look for third-party certifications or check the country of origin. Additional information can be found through resources like Healthline.

Conclusion

In conclusion, 100g of cooked tilapia fillet contains around 128 calories and is a lean, high-protein food rich in vitamins and minerals like Vitamin B12 and selenium. Healthy preparation methods such as baking, grilling, or steaming are recommended to keep the calorie count low. While less rich in omega-3s than salmon, tilapia is a budget-friendly, lower-calorie alternative. Selecting responsibly sourced tilapia ensures a healthy and sustainable choice.

Frequently Asked Questions

Yes, a 100g cooked fillet contains an impressive 26 grams of high-quality, complete protein, essential for muscle growth and repair.

Cooking methods like frying in oil can increase the calorie count, while baking, grilling, or steaming require minimal added fat and keep the calorie count close to the base value.

Yes, tilapia contains omega-3 fatty acids, but in much lower amounts than fattier fish like salmon. It also has a higher omega-6 to omega-3 ratio.

No, tilapia is a very lean fish. A 100g cooked fillet has only about 2.7g of total fat.

Besides protein, 100g of cooked tilapia is an excellent source of Vitamin B12, selenium, phosphorus, and niacin.

A 100g portion of raw tilapia contains approximately 96 calories, though this increases to around 128 calories after cooking due to water loss.

Yes, its high protein and low-calorie content make it a great option for weight management, as protein helps promote feelings of fullness.

Some concerns exist about farming practices and potential lower nutritional value compared to wild-caught fish. However, responsibly sourced and certified farmed tilapia is considered a healthy choice.