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Tilapia fillet Calories
Lean, high-protein white fish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tilapia fillet (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 93% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tilapia fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
115
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
2g
· 3% 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 84% · Fat 16%
Tilapia fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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 Tilapia fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 115 kcal |
| ½ piece (half) | 60 g | 58 kcal |
| 1 piece (small) | 80 g | 77 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (shredded) | 120 g | 115 kcal |
| 1 cup (diced) | 140 g | 134 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1 piece (extra large) | 220 g | 211 kcal |
| 1 serving (large) | 250 g | 240 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Tilapia fillet
What is a tilapia fillet?
A tilapia fillet is boneless flesh cut from a tilapia, a freshwater fish in the cichlid family. Most tilapia sold as fillets comes from aquaculture, and its mild flavor makes it easy to season for many dishes.
Does tilapia fillet taste fishy?
No, tilapia fillet usually has a mild, neutral flavor rather than a strong fishy taste. Its delicate flesh takes on marinades and seasonings well, which is why it works in tacos, curries, and simple baked dinners.
Is tilapia fillet healthy?
Yes, tilapia fillet is a lean source of protein. Baking, grilling, or pan-cooking it with modest added fat keeps the meal lighter than deep-frying; pair it with vegetables or whole grains for a more complete plate.
Is tilapia fillet farm-raised or wild-caught?
Most tilapia fillet sold commercially is farm-raised, while wild-caught tilapia is less common. Farming practices vary by producer and region, so the package’s origin information can help you identify where your fish came from.
Does tilapia fillet have bones?
Tilapia fillet is usually sold with the main bones removed, but a small pin bone can sometimes remain. Feel along the flesh before cooking, and check carefully before serving it to a child.
How do you cook tilapia fillet in an air fryer?
Season the tilapia fillet, arrange it in a single layer in the air fryer, and cook until the flesh is opaque and flakes easily with a fork. Because fillets vary in thickness, start checking early to avoid drying out the delicate fish.
Is tilapia fillet safe to eat during pregnancy?
Yes, tilapia fillet is generally considered a low-mercury fish and can be eaten during pregnancy when thoroughly cooked. Avoid raw or undercooked fish, and follow your clinician’s advice if you have a specific medical concern.
Can you cook tilapia fillet from frozen?
Yes, you can cook tilapia fillet from frozen, though it may take longer and can release extra moisture. Separate the pieces, cook them thoroughly, and check the thickest part for opaque flesh that flakes easily.
Why does tilapia fillet fall apart when cooked?
Tilapia fillet can fall apart because its flesh is delicate, especially when it is overcooked or handled repeatedly. Pat it dry, use a wide spatula, and turn it only once after the first side has set.
How can you tell when tilapia fillet is fresh?
Fresh tilapia fillet should smell mild, not sour or ammonia-like, and its flesh should look moist rather than slimy. Keep it cold on the way home and avoid fish with a strong unpleasant odor or damaged packaging.
Tilapia fillet Vitamins & Minerals
Vitamins
B12
2.23µg · 93% DV
B3
4.68mg · 29% DV
Vitamin D
3.72µg · 19% DV
Biotin
3.6µg · 12% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
204mg · 29% DV
Potassium ⭐
362mg · 11% DV
Magnesium
32mg · 8% DV
Sodium
62mg · 3% DV
Tilapia fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tilapia fillet
To burn the 115 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 Tilapia fillet?
A tilapia fillet is the boneless portion of a tilapia, a mild freshwater fish widely raised for food. It is sold fresh or frozen and is easy to portion and cook, making it a familiar option in many parts of the world.
Its white flesh is tender and subtle in flavour, so it takes well to herbs, spices and marinades. Pan-fry, bake or grill it, then serve with vegetables, rice or a salad; in the United States, it is also commonly used in fish tacos. Tilapia fillet is lean and protein-rich, with about 20.1 g of protein per 100 g. Choose baking or a lightly oiled pan for a lighter meal, and add a punchier sauce or seasoning if you prefer a more pronounced taste.
How Nutritious Is Tilapia fillet?
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
High
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 Tilapia fillet 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 Tilapia fillet Contain Allergens?
Contains these allergens:
Which Diets Is Tilapia fillet 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 fillet Fat Profile
SATURATED
0.92g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.