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Baked tilapia fish Calories
Lean protein, low calorie, good source of selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked tilapia fish (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 31.4 g of protein, 3.2 g of fat and 0 g of fiber. Its 64.8 µg of Selenium covers 118% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked tilapia fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
154
KCAL / 120G
Carbs
0g
· 0% DV
Protein
31.4g
· 63% DV
Fat
3.2g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 81% · Fat 19%
Baked tilapia fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 67 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 31.4 g | 63% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked tilapia fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 154 kcal |
| 1 slice (thin) | 60 g | 77 kcal |
| 1 piece (small) | 80 g | 102 kcal |
| 100 g | 100 g | 128 kcal |
| 1 slice (thick) | 100 g | 128 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (large) | 180 g | 230 kcal |
| 1 serving (large) | 200 g | 256 kcal |
| 2 piece (double) | 240 g | 307 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Baked tilapia fish
How do you bake tilapia fish?
Bake tilapia fish seasoned and arranged in a single layer until the flesh turns opaque and flakes easily with a fork. A little oil or a splash of lemon helps keep the lean fillets moist; avoid crowding them in the baking dish.
What temperature should you bake tilapia fish at?
Bake tilapia fish in a moderately hot oven so the thin fillets cook through without drying out. Thickness affects the cooking time, so use the visual cues—opaque flesh that flakes easily—rather than relying on a fixed time alone.
How long should tilapia fish bake in the oven?
Tilapia fish usually needs only a short time in the oven because its fillets are thin, but the exact time depends on thickness and oven performance. Check early; it is ready when the center is opaque and separates easily with a fork.
What seasoning goes well with baked tilapia fish?
Baked tilapia fish pairs well with lemon, garlic, black pepper, paprika, and herbs such as parsley or dill. Its mild flavor also works with chili or cumin; season both sides lightly so the fish remains the focus.
How do you keep baked tilapia fish from drying out?
Keep baked tilapia fish moist by avoiding overcooking and coating it lightly with oil or adding a little lemon juice before baking. Take it out as soon as the flesh flakes easily, since thin, lean fillets can become dry quickly.
Can you bake tilapia fish from frozen?
Yes, you can bake tilapia fish from frozen, although thawing it in the refrigerator first usually gives more even results. If baking it frozen, follow the package directions and make sure the center is fully cooked before serving.
How can you tell when baked tilapia fish is done?
Baked tilapia fish is done when its flesh is opaque and flakes easily when tested with a fork. If the center still looks translucent, cook it a little longer; a food thermometer can confirm that the thickest part is safely cooked.
Does baked tilapia fish taste fishy?
Baked tilapia fish has a mild flavor and is generally less strongly flavored than oily fish. Fresh fish, lemon, garlic, and herbs complement it well; discard it if it has a sour or unusually strong odor before cooking.
What should you serve with baked tilapia fish?
Baked tilapia fish goes well with roasted vegetables, rice, potatoes, or a crisp salad. For a balanced plate, choose a vegetable side and a filling starch, then add lemon or a light sauce rather than covering the fish’s mild taste.
Can you reheat baked tilapia fish without making it tough?
Yes, reheat baked tilapia fish gently to help prevent it from turning tough. Warm it covered in the oven or in short bursts in the microwave, stopping once it is hot throughout; store leftovers refrigerated in a sealed container.
Baked tilapia fish Vitamins & Minerals
Vitamins
B12
2.04µg · 85% DV
B3
3.36mg · 21% DV
Vitamin D
3.84µg · 19% DV
B5
0.84mg · 17% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
245mg · 35% DV
Potassium ⭐
456mg · 13% DV
Iodine
14µg · 9% DV
Sodium
67mg · 3% DV
Baked tilapia fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked tilapia fish
To burn the 154 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked tilapia fish?
Baked tilapia fish is tilapia, a freshwater fish native to Africa, cooked in the oven. Its mild-tasting flesh works well with simple seasonings such as lemon, herbs and a little oil. Tilapia is eaten in many parts of the world, especially where it is farmed; baking is an easy way to prepare it without a heavy coating or rich sauce.
The cooked fish is tender and flakes apart easily, making it a straightforward choice for a weeknight meal. Serve it with vegetables, salad, rice or potatoes, depending on what is familiar at your table. It is a lean, protein-rich option, with 26.2 g of protein per 100 g. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Baked tilapia fish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked tilapia fish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked tilapia fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked tilapia fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked tilapia fish Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.