There are about 164 calories in 100 grams of tilapia.
The Ministry of Health's table lists 18 entries for tilapia, from 79 to 244 calories per 100 grams. The number here is for Fish, tilapia, cooked without oil, the entry that stands for the food on this page.
How many calories are in a portion of tilapia?
A weight in grams, or one of the food's own units, works out the calories and nutrients of that portion.
- Calories
- 164
- Protein
- 25.7 g
- Fat
- 6.8 g
- Carbohydrates
- 0 g
- Sodium
- 329 mg
Tilapia comes in these common portions, with the calories of each.
| Portion | Weight | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|---|
| small unit | 193 g | 317 | 49.6 | 13.1 | 0 |
| medium unit | 351 g | 576 | 90.2 | 23.9 | 0 |
100 grams of tilapia contain 25.7 grams of protein, 6.8 grams of fat and 0 grams of carbohydrates.
- Protein25.7 g
- Fat6.8 g
- Saturated fat2.5 g
- Carbohydrates0 g
- Sugars0 g
- Dietary fibre0 g
- Sodium329 mg
- Cholesterol89.1 mg
These vitamins and minerals are in 100 grams of tilapia, as the Ministry lists them.
- Calcium
- 18 mg
- Iron
- 0.37 mg
- Potassium
- 288 mg
- Magnesium
- 22.1 mg
- Zinc
- 0.84 mg
- Vitamin A
- 19.3 mcg
- Vitamin D
- 62 mcg
- Vitamin B12
- 0.7 mcg
- Folate
- 2.3 mcg
The Ministry of Health lists 18 entries for tilapia.
The numbers are per 100 grams. Brands, ways of cooking and sizes each have a row of their own.
All 18 entries in the table
| Entry | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Fish, tilapia, frozen fillet, Tnuva | 79 | 15.8 | 1.8 | 0 |
| Fish, tilapia, coated, fried,fat not added | 193 | 25.7 | 7.3 | 5.9 |
| Fish, tilapia, cooked | 128 | 26.1 | 2.7 | 0 |
| Fish, tilapia, cooked without oilThe entry used above | 164 | 25.7 | 6.8 | 0 |
| Fish, tilapia, coated, fried in soy oil, | 244 | 23.8 | 14.1 | 5.5 |
| Fish, tilapia, coated, fried in olive oilng | 244 | 23.8 | 14.1 | 5.5 |
| Fish, tilapia, coated, fried in canola oil | 244 | 23.8 | 14.1 | 5.5 |
| Fish, tilapia, cooked in soy oil-based tomato sauce | 138 | 18.7 | 5.7 | 2.8 |
| Fish, tilapia, baked with lemon juice, with soy oil | 180 | 24.1 | 9.3 | 0.3 |
| Fish, tilapia, baked with lemon juice and canola oil | 180 | 24.1 | 9.3 | 0.3 |
| Fish, tilapia, baked with mustard, honey and olive oil sauce | 115 | 14.5 | 5.3 | 2.5 |
| Fish, tilapia, raw | 96 | 20.1 | 1.7 | 0 |
| Fish, tilapia, cooked, dry heat, without salt | 128 | 26.1 | 2.7 | 0 |
| Fish, tilapia, cooked in canola oil-based tomato sauce | 81 | 11 | 3.3 | 1.6 |
| Fish, tilapia,fried without coating or oil | 173 | 27.1 | 7.2 | 0 |
| Fish, tilapia, baked with lemon juice without oil | 159 | 24.8 | 6.6 | 0.3 |
| Fish, tilapia, freshwater Israeli, raw | 127 | 19.9 | 5.3 | 0 |
| Fish, tilapia, freshwater Israeli, poached/steamed, with salt | 160 | 25 | 6.7 | 0 |
These foods are close to tilapia in calories.
- Fish, grouper, floured, fried, fat not added169 calories per 100 g
- Salmon164 calories per 100 g
- Octopus, steamed163 calories per 100 g
- Fish, red mullet, floured, fried, fat not added169 calories per 100 g
- Fish, matjes herring, Dutch style157 calories per 100 g
- Fish, grouper, fried with lemon juice and canola oil171 calories per 100 g
These are the questions people ask about the calories in tilapia.
How many calories are in tilapia?
100 grams of tilapia have about 164 calories. The Ministry of Health's table lists 18 entries for it, from 79 to 244 calories per 100 grams.
How many calories are in 50, 100 and 200 grams of tilapia?
50 grams have 82 calories, 100 grams have 164 and 200 grams have 328.
How much protein, fat and carbohydrates are in tilapia?
In 100 grams there are 25.7 g of protein, 6.8 g of fat and 0 g of carbohydrates, of which 0 g are sugars.
How many calories are in one medium unit of tilapia?
The Ministry's table gives 351 grams for one medium unit of tilapia, which is 576 calories.
The foods, their nutrients and their unit weights are the national nutrition table of the Ministry of Health, read on 5 November 2026. The figures are averages per 100 grams of the food as the table lists it.