How many calories in 100g cooked tilapia fish?

Tilapia is a popular freshwater fish that is native to Africa but farmed all over the world. It has white, flaky, mild-flavored flesh that makes it appealing for many different recipes. When looking at the nutritional content of tilapia, one common question is: how many calories are in 100g of cooked tilapia? This article will provide a thorough answer to that question, looking at the calorie content of tilapia when cooked using different methods. We’ll also compare the calorie content to other types of fish and protein foods.

Calories in 100g of cooked tilapia

The number of calories in 100g of cooked tilapia can vary depending on the cooking method. Here is an overview of the approximate calorie content for common tilapia cooking methods:


100g of baked tilapia contains approximately 128 calories. Baking is a healthy cooking method that uses little or no added fat, so the calorie content of baked tilapia is relatively low.


100g of grilled tilapia contains about 139 calories. Grilling fish allows some of the excess fat to drip away, keeping calories moderate.


Broiling tilapia comes in at around 134 calories for 100g cooked. Broiling is similar to grilling and keeps the fish lean.


Pan frying in a small amount of oil adds some additional calories, with 100g of pan-fried tilapia containing about 206 calories. Using healthy fats like olive oil or avocado oil can reduce the calorie addition from frying.

Deep fried

Deep frying tilapia significantly increases the calorie content, with 100g of deep fried tilapia containing about 228 calories. The large amount of oil absorbed adds a significant number of calories.

Comparing calories in tilapia vs. other fish

How does the calorie count of tilapia compare to other types of fish? Here is an overview:

Fish (100g cooked) Calories
Tilapia (baked) 128
Salmon (baked) 156
Tuna (grilled) 139
Cod (baked) 105
Catfish (baked) 143

As the table shows, tilapia is on the lower end of the calorie spectrum compared to most other popular types of fish. Salmon, tuna, and catfish are moderately higher in calories. Cod is the only fish that is noticeably lower than tilapia when comparing calories in a 100g cooked portion.

Comparing tilapia calories to other proteins

Looking beyond seafood, how does tilapia compare to other types of protein in terms of calories?

Protein (100g cooked) Calories
Tilapia (baked) 128
Chicken breast 165
Pork tenderloin 139
Beef sirloin 271
Tofu 145

Tilapia is lower in calories than most other proteins, with the exception of some very lean cuts of pork and chicken breast without skin. Beef and higher fat meats like lamb are significantly higher in calories than tilapia. Tofu is moderately higher in calories than tilapia, though this can vary based on preparation methods.

Overall, tilapia is one of the lowest calorie options among commonly consumed types of fish and other protein foods.

Factors influencing calorie content of tilapia

While we’ve established averages for calorie levels in tilapia, there are some factors that can alter the specific calorie content:

Cooking method

As discussed previously, the cooking method significantly impacts the calories in tilapia, with deep frying adding significantly more calories than baking or grilling.

Portion size

The calorie content is based on standardized 100g portion sizes. Eating a 200g fillet of tilapia would double the calories. Pay attention to portion sizes to keep calories in check.

Additions and flavorings

Simple seasoned tilapia is lowest in calories. Adding high calorie sauces, batters, breading or toppings will increase the calories. Go for lower calorie flavor boosts like lemon, herbs and other veggies.

Farmed vs. wild

Wild tilapia tends to be slightly lower in calories than farmed. But the difference is quite small.

Different parts of the fish

The calorie content is based on a fillet without bones or skin. Eating parts of the fish with higher fat content like the belly or skin will increase calories.

So while the averages provide a good guideline, the specifics of how the fish is prepared and eaten make a difference.

Health benefits of tilapia

Now that we’ve established tilapia is generally low in calories, what are some of the notable health benefits of adding this fish to your diet?

High quality protein

Tilapia is an excellent source of protein, providing all of the essential amino acids needed to support muscle growth and maintenance. Getting enough protein also helps keep you feeling full.

Rich source of vitamins and minerals

Tilapia provides numerous vitamins and minerals, including high levels of selenium, niacin, vitamin B12 and potassium. It also has good amounts of magnesium and phosphorus.

Heart healthy fats

While low in total fat, the fats tilapia does contain are predominantly heart healthy polyunsaturated and monounsaturated fats. These types of fats may help lower blood pressure and cholesterol levels.

Omega-3 fatty acids

All fish provide omega-3 fatty acids, which have anti-inflammatory effects. Tilapia has lower omega-3s than fatty fish but still contains a good amount.

May support brain health

The nutrients in seafood like tilapia including omega-3s, vitamin D and selenium may help reduce cognitive decline and support optimal brain function.

So tilapia delivers solid nutrition in a low calorie package that can be beneficial for many aspects of health. Keep reading for some tips on enjoying tilapia as part of a healthy diet.

Tips for cooking and serving tilapia

Here are some simple tips for making tasty low calorie tilapia meals:

– Stick to healthy cooking methods like baking, broiling or grilling. Avoid deep frying.

– Season tilapia fillets with herbs, spices, citrus, garlic and other aromatics for flavor.

– Top baked tilapia with salsa, pesto or a light drizzle of olive oil-based sauces.

– Make fish tacos or lettuce wraps using baked or grilled tilapia, veggies, avocado and tangy toppings.

– Add tilapia to salads,grain bowls and veggie-loaded sheets pans dinners.

– Saute, steam or stir fry tilapia with lots of vegetables in a little bit of olive or avocado oil.

– Whip up heart healthy fish cakes using baked tilapia mixed with veggies, herbs and whole grains.

– For easy weeknight meals, season tilapia and roast on a sheet pan alongside potatoes and green beans.

With its mild flavor and light texture, tilapia pairs well with both light and bold seasonings, vegetables and many different cuisines. Take advantage of its versatility for keeping meals exciting.

Sample meal plans with tilapia

To give you some ideas of how to incorporate tilapia into healthy meals, here are a couple of sample daily meal plans featuring this nutritious fish:

Meal Prep Tilapia Bowls

– Greek yogurt bowl with berries, chia seeds and almonds

– Tilapia meal prep bowl – baked tilapia over quinoa, kale and roasted sweet potato with lemon tahini dressing

– Hummus with carrot and celery sticks

– Veggie and tilapia sheet pan dinner – tilapia fillet baked alongside zucchini, bell pepper, onion and cherry tomatoes tossed in avocado oil and Italian seasoning

Tilapia Power Bowls

– Oatmeal made with milk, topped with banana and peanut butter

– Thai peanut tilapia lettuce wraps with grilled tilapia, bell pepper, carrot, cabbage and Thai peanut sauce

– Cottage cheese with pineapple

– Burrito bowls with lime cilantro tilapia, brown rice, black beans, salsa, avocado

As you can see, tilapia can be included at any meal. Try it instead of chicken in wraps, bowls, salads and more for a nutrition boost.

Should you eat tilapia and how much?

Based on tilapia’s excellent nutrition profile with lower calorie content than many other protein foods, it can be a great addition to a healthy diet.

Here are some guidelines on how much tilapia and how often you can incorporate it into your meal plan:

– 2-3 servings per week is a good goal. This gives you plenty of tilapia’s benefits without overdoing any potential risks from contaminants found in some fish.

– Focus on getting 3-4 ounces per serving to meet protein needs. This equates to about 100-150 calories, keeping your meal light.

– Get creative using tilapia in place of beef, pork and chicken in commonly eaten dishes to change up your protein rotation.

– Pair tilapia with plenty of vegetables, whole grains, beans, nuts and seeds to make well-rounded plant-based meals.

While moderation is key, the dietary pros of tilapia can outweigh the cons, making it a wise menu choice several times per week.

Common questions about tilapia nutrition and calories

To wrap up, here are answers to some frequently asked questions about tilapia:

Is tilapia healthy?

Yes, tilapia is a healthy source of lean protein, vitamins, minerals and heart healthy fats. It provides quality nutrition for relatively low calories.

Is tilapia high in mercury?

No, tilapia is actually quite low in mercury compared to many other fish. EPA guidelines list tilapia as an eco-best choice for mercury levels.

Does tilapia raise cholesterol?

No studies show tilapia specifically raising cholesterol. In fact, tilapia’s heart healthy fats may help improve cholesterol levels compared to red meat.

Is tilapia inflammatory?

There is no evidence that tilapia is pro-inflammatory. As an oily fish, it contains some anti-inflammatory omega-3s.

Is tilapia healthier than chicken?

Tilapia and chicken both provide lean protein. Tilapia provides more vitamins, minerals and omega-3s so can be considered healthier overall.


So in summary, a 100g serving of cooked tilapia contains about 128 calories, with some variation based on cooking methods. Tilapia is on the lower end for calories compared to other fish and protein sources and provides a range of vitamins, minerals, protein and healthy fats. Consuming tilapia 2-3 times per week as part of a balanced diet can be beneficial. Use healthy preparation methods and pair tilapia with veggies and whole grains to keep calories in check and maximize nutrition.

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