Nutrition Diet: How many calories are in 3 oz of cooked tilapia?

November 7, 2025 •

4 min read

As one of the most widely consumed fish globally, tilapia offers a low-calorie, high-protein meal option. So, how many calories are in 3 oz of cooked tilapia? This lean protein source provides approximately 111–116 calories, depending on the preparation, making it a smart addition to a healthy eating plan.

Quick Summary

A 3-ounce serving of cooked tilapia is a low-calorie, high-protein meal, offering approximately 111 to 116 calories. This lean fish is also rich in essential vitamins and minerals, supporting bone health, metabolism, and immune function.

Key Points

Calorie Count: A 3 oz cooked serving of tilapia contains approximately 111-116 calories, making it a low-calorie protein choice.
High in Lean Protein: Each 3 oz serving provides about 23 grams of high-quality, lean protein, which is excellent for muscle health and satiety.
Rich in Micronutrients: Tilapia is a great source of essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus.
Healthy Cooking Matters: The preparation method is key, as frying adds significant calories, while baking, grilling, and steaming keep it lean and healthy.
Lower in Omega-3s: While healthy, tilapia has lower omega-3 fatty acid levels compared to fish like salmon, and a higher omega-6 to omega-3 ratio, which is influenced by its diet.
Responsible Sourcing: To ensure safety and sustainability, it is best to choose tilapia from reputable farms with proper certifications, as farming practices can vary.

The Calorie and Macronutrient Breakdown

When assessing the nutritional profile of any food, understanding its caloric content is the first step. For a standard 3-ounce serving of cooked tilapia, the calorie count is relatively low, ranging between 111 and 116 calories, based on the preparation method. This makes it an excellent choice for those managing their weight or looking for a filling, nutrient-dense meal without excessive calories. Beyond just the energy count, the source of these calories provides a more complete picture of why tilapia is a healthy addition to a nutrition diet.

The macronutrient composition of cooked tilapia highlights its value as a lean protein source. A typical 3-ounce portion offers a substantial amount of protein with very little fat.

Protein: Approximately 23 grams of protein per 3-ounce serving. This high protein content is crucial for building and repairing tissues, supporting muscle mass, and promoting satiety, which can aid in appetite control.
Fat: A minimal amount of total fat, around 2 to 2.3 grams, with low saturated fat content. The fat present consists of healthier unsaturated fats. It's important to note, however, that tilapia is not a primary source of omega-3 fatty acids like salmon or mackerel.
Carbohydrates: Tilapia contains no carbohydrates, making it a suitable option for low-carb and ketogenic diets.

Essential Vitamins and Minerals in Tilapia

While the calorie and macronutrient counts are notable, the true value of tilapia extends to its rich vitamin and mineral profile. A single 3-ounce serving is a powerhouse of micronutrients that are vital for overall health.

Key vitamins and minerals include:

Vitamin B12: Essential for nerve function, red blood cell production, and DNA synthesis.
Vitamin D: Plays a critical role in bone health by helping the body absorb calcium and supports immune and nerve function.
Selenium: A powerful antioxidant that protects cells from damage and supports thyroid function.
Phosphorus: Works with calcium to build strong bones and teeth, and is involved in energy storage.
Potassium: Important for regulating fluid balance, nerve signals, and muscle contractions.

The Importance of Cooking Method

The way you prepare your tilapia can significantly alter the final calorie count and nutritional value. While the fish itself is lean, adding unhealthy fats during cooking can quickly increase its caloric density.

Healthy Cooking Methods

Baking or Broiling: Using a minimal amount of olive oil or a spritz of cooking spray keeps the calorie count low. Season with herbs and spices for maximum flavor without added fat.
Grilling: A great way to cook tilapia without extra fat, resulting in a lean, flaky finish. Use a marinade of lemon juice and herbs for flavor.
Steaming: Steaming preserves the delicate flavor and nutrients of the fish without any added oil. Serve with a light sauce or fresh vegetables.

Unhealthy Cooking Methods

Deep-Frying: Battering and deep-frying the fish adds a significant amount of calories and unhealthy fats, counteracting the benefits of a lean protein source. This method should be avoided if your goal is a healthy diet.

Nutritional Comparison: Tilapia vs. Other Fish

While tilapia is a lean, healthy fish, it is important to compare its nutritional profile with other popular fish varieties to make informed dietary choices. Here’s a comparison based on a 3-ounce cooked serving.


Nutrient	Tilapia	Cod	Salmon (Sockeye)	Tuna (Canned in Water)
Calories	111–116	~89	~131	~109
Protein	~23g	~19g	~22g	~20g
Total Fat	~2–2.3g	<1g	~4g	~2.5g
Omega-3s	<200mg	<200mg	500–1500mg	200–1000mg

This comparison shows that while tilapia is an excellent lean protein source, fattier fish like salmon offer significantly higher levels of beneficial omega-3 fatty acids. Incorporating a variety of fish into your diet ensures you get a wide spectrum of nutrients.

Making Tilapia a Sustainable and Safe Choice

Concerns have sometimes been raised about the farming practices of some tilapia, particularly regarding feed quality and potential contaminants. However, responsibly sourced tilapia, often raised in cleaner, regulated environments, is a safe and healthy option. When purchasing tilapia, look for certification labels from organizations like the Aquaculture Stewardship Council (ASC) or check the country of origin to ensure you are buying from a reputable source.

Conclusion

In summary, a 3-ounce serving of cooked tilapia is a lean, low-calorie protein choice that offers a wealth of essential nutrients, including significant amounts of vitamin B12, vitamin D, and selenium. With only around 111–116 calories per serving, it's an excellent food for weight management and overall health. By choosing healthy cooking methods like baking or grilling and sourcing your fish responsibly, you can enjoy all the benefits of this versatile and nutritious fish as part of a balanced diet. While it provides fewer omega-3s than fattier fish like salmon, its high protein and rich mineral content make it a valuable and healthy addition to your meal rotation.

For more detailed information on tilapia nutrition and health benefits, you can visit a trusted source like Healthline.

Frequently Asked Questions

The cooking method has a major impact on the final calorie count. While the fish itself is low in calories, methods like deep-frying add a large amount of fat and calories. Healthy methods like baking, grilling, or steaming keep the calorie count low and preserve the fish's lean profile.

No, tilapia is not a particularly rich source of omega-3 fatty acids compared to fatty fish like salmon or mackerel. It is higher in omega-6 fatty acids, but it still provides a healthy amount of protein and other nutrients.

A 3-ounce serving of cooked tilapia provides an impressive approximately 23 grams of high-quality protein.

Tilapia is rich in several key micronutrients. A 3-ounce serving provides high amounts of selenium, and is also a good source of vitamin B12, vitamin D, phosphorus, and potassium.

Yes, farmed tilapia can be a healthy and safe part of a diet if sourced from responsible farms with good practices. Concerns about contaminated feed or crowded conditions are often associated with less-regulated sources, so checking the country of origin or for certifications is important.

Tilapia is lower in calories and total fat than salmon. However, salmon is significantly higher in beneficial omega-3 fatty acids. While both are excellent protein sources, salmon is often preferred for its higher heart-healthy fat content.

Yes, because it is low in calories and high in protein, tilapia can be a great food for weight management. The high protein content helps promote a feeling of fullness, which can lead to reduced overall calorie intake.