Tag: Raw vs cooked fish

According to USDA data, a single 100g serving of raw tilapia fish contains a robust amount of high-quality protein, typically ranging from 20 to 23 grams. This makes raw tilapia fish an excellent, lean protein powerhouse, valued by those focused on muscle development and managing a healthy diet.

The average protein content in raw fish is around 19 grams per 100-gram serving, though this can vary significantly depending on the species. Raw fish is a powerhouse of high-quality protein and essential nutrients, including heart-healthy omega-3 fatty acids.

According to the American Heart Association, a standard 3-ounce serving of fish is recommended, but knowing what that looks like in practice can be tricky. The number of pieces that make up 3 ounces varies dramatically depending on the type of fish, cut, and whether it's cooked or raw, making visual cues your best ally for portion control.