1 piece (medium) of Grilled tilapia (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 31.3 g of protein, 3.2 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 95% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Grilled tilapia Nutrition Facts

Selected: 100 g

128

KCAL / 100G

Carbs

· 0% DV

Protein

26.1g

· 52% DV

Fat

2.7g

· 3% DV

Fiber

· 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%

Grilled tilapia Vitamins & Minerals

Vitamins

B12

1.9µg · 79% DV

4.7mg · 29% DV

Vitamin D

3.1µg · 16% DV

0.75mg · 15% DV

Minerals

Selenium

41.8µg · 76% DV

Phosphorus

204mg · 29% DV

Potassium ⭐

380mg · 11% DV

Magnesium

34mg · 8% DV

How Nutritious Is Grilled tilapia?

Nutrient density

High

78/ 100

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

57/ 100

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.

Grilled tilapia Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled tilapia

To burn the 128 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled tilapia 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 Grilled tilapia Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Grilled tilapia 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

Grilled tilapia Fat Profile

SATURATED

0.9g

MONOUNSATURATED

0.95g

POLYUNSATURATED

0.61g

⚖️

Omega 6:3 ratio 1.8:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled tilapia

🐟vs🐟

Grilled tilapia vs Salmon Fillet78 kcal fewer per 100 g

→🐟vs🐟

Grilled tilapia vs Canned Tuna12 kcal more per 100 g

→🐟vs🐟

Grilled tilapia vs Fish18 kcal more per 100 g

→🐟vs🐟

Grilled tilapia vs Tuna4 kcal fewer per 100 g

→

Foods Similar to Grilled tilapia

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Grilled tilapia

How many calories and how much protein are in grilled tilapia?

Grilled tilapia provides 128 calories and 26.1 g of protein per 100 g. It contains 0 g of carbs and 2.7 g of fat.

Is grilled tilapia suitable for a keto diet?

Yes. With 0 g of carbohydrates per 100 g and a glycemic index of 0, grilled tilapia is compatible with a keto diet. It also fits pescatarian, paleo, Mediterranean, and gluten-free diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026