1 piece (medium) of Tilapia (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 24.1 g of protein, 2 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Tilapia Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 0% DV

Protein

20.1g

· 40% DV

Fat

1.7g

· 2% 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 84% · Fat 16%

Tilapia Vitamins & Minerals

Vitamins

B12

1.8µg · 75% DV

2.8mg · 18% DV

0.6mg · 12% DV

0.2mg · 12% DV

Minerals

Selenium

41µg · 75% DV

Phosphorus

170mg · 24% DV

Potassium ⭐

380mg · 11% DV

Iron

1mg · 6% DV

How Nutritious Is Tilapia?

Nutrient density

High

65/ 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

High

60/ 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.

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 Tilapia

To burn the 96 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Tilapia Processed?

NOVA 1

Unprocessed

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 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 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

Tilapia Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 3:1

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

Compare Tilapia

🐟vs🐟

Tilapia vs Salmon Fillet110 kcal fewer per 100 g

→🐟vs🐟

Tilapia vs Canned Tuna20 kcal fewer per 100 g

→🐟vs🐟

Tilapia vs Fish14 kcal fewer per 100 g

→🐟vs🐟

Tilapia vs Tuna36 kcal fewer per 100 g

→

Foods Similar to 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 Tilapia

How many calories and how much protein are in tilapia?

Tilapia provides 96 calories and 20.1 g of protein per 100 g. It contains 0 g of carbohydrates and 1.7 g of fat.

Is tilapia suitable for a keto diet?

Yes. Tilapia has 0 g of carbohydrates per 100 g, making it suitable for keto and ketovore diets. It also fits pescatarian, Mediterranean, paleo, and gluten-free eating patterns.

Have another question about Tilapia?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026