Tilapia, cooked: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 fillet (87 g) | % DV* |
|---|---|---|---|
| Calories | 128 cal | 111 cal | 6% |
| Total Fat | 2.7 g | 2.3 g | 3% |
| Saturated Fat | 0.9 g | 0.8 g | 4% |
| Trans Fat | no data | ||
| Cholesterol | 57 mg | 50 mg | 17% |
| Sodium | 56 mg | 49 mg | 2% |
| Total Carbohydrate | 0.0 g | 0.0 g | 0% |
| Dietary Fiber | 0.0 g | 0.0 g | 0% |
| Total Sugars | 0.0 g | 0.0 g | |
| Protein | 26.2 g | 22.8 g | 46% |
| Vitamin D | 3.7 µg | 3.2 µg | 16% |
| Calcium | 14 mg | 12 mg | 1% |
| Iron | 0.7 mg | 0.6 mg | 3% |
| Potassium | 380 mg | 331 mg | 7% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 fillet (87 g) | % DV* |
|---|---|---|---|
| Calories | 128 cal | 111 cal | 6% |
| Energy (kJ) | 538 kJ | 468 kJ | |
| Water | 71.6 % | 62.3 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 fillet (87 g) | % DV* |
|---|---|---|---|
| Total Fat | 2.7 g | 2.3 g | 3% |
| Total Carbohydrate | 0.0 g | 0.0 g | 0% |
| Dietary Fiber | 0.0 g | 0.0 g | 0% |
| Total Sugars | 0.0 g | 0.0 g | |
| Protein | 26.2 g | 22.8 g | 46% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 fillet (87 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 0.9 g | 0.8 g | 4% |
| Trans Fat | no data | ||
| Cholesterol | 57 mg | 50 mg | 17% |
| Monounsaturated Fat | 1.0 g | 0.8 g | |
| Polyunsaturated Fat | 0.6 g | 0.5 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.00 g | 0.00 g | |
| Lauric acid (12:0) | 0.00 g | 0.00 g | |
| Myristic acid (14:0) | 0.09 g | 0.07 g | |
| Palmitic acid (16:0) | 0.66 g | 0.57 g | |
| Stearic acid (18:0) | 0.19 g | 0.17 g | |
| Palmitoleic acid (16:1) | 0.15 g | 0.13 g | |
| Oleic acid (18:1) | 0.77 g | 0.67 g | |
| Gadoleic acid (20:1) | 0.05 g | 0.04 g | |
| Erucic acid (22:1) | 0.00 g | 0.00 g | |
| Linoleic acid (18:2) | 0.29 g | 0.25 g | |
| Linolenic acid (18:3) | 0.05 g | 0.04 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.04 g | 0.03 g | |
| EPA (20:5 n-3) | 0.01 g | 0.00 g | |
| DPA (22:5 n-3) | 0.06 g | 0.05 g | |
| DHA (22:6 n-3) | 0.13 g | 0.11 g | |
| Nutrient | Per 100 g (3.5 oz) | Per 1 fillet (87 g) | % DV* |
|---|---|---|---|
| Sodium | 56 mg | 49 mg | 2% |
| Calcium | 14 mg | 12 mg | 1% |
| Iron | 0.7 mg | 0.6 mg | 3% |
| Potassium | 380 mg | 331 mg | 7% |
| Magnesium | 34 mg | 30 mg | 7% |
| Phosphorus | 204 mg | 177 mg | 14% |
| Zinc | 0.4 mg | 0.4 mg | 3% |
| Copper | 0.08 mg | 0.07 mg | 7% |
| Manganese | 0.04 mg | 0.03 mg | 1% |
| Selenium | 54.4 µg | 47.3 µg | 86% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 fillet (87 g) | % DV* |
|---|---|---|---|
| Vitamin D | 3.7 µg | 3.2 µg | 16% |
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Vitamin E (alpha-tocopherol) | 0.79 mg | 0.69 mg | 5% |
| Vitamin K (phylloquinone) | 0.9 µg | 0.8 µg | 1% |
| Thiamin (vitamin B1) | 0.09 mg | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.07 mg | 0.06 mg | 5% |
| Niacin (vitamin B3) | 4.7 mg | 4.1 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.66 mg | 0.58 mg | 12% |
| Vitamin B6 | 0.12 mg | 0.11 mg | 6% |
| Folate (DFE) | 6 µg | 5 µg | 1% |
| Vitamin B12 | 1.86 µg | 1.62 µg | 67% |
| Choline | 51 mg | 45 mg | 8% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 fillet (87 g) | % DV* |
|---|---|---|---|
| Ash | 1.14 g | 0.99 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
The USDA data has no value for this nutrient in Tilapia, cooked.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Tilapia, raw and 100 g of Tilapia, cooked don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Tilapia, raw: 96 cal. Tilapia, cooked: 128 cal. Values per 100 g.
Meat, fish and eggs lose water when cooked (and some fat melts away), so 100 g cooked has more calories and protein than 100 g raw. 100 g raw gives about 75 g cooked. Per 100 g: 96 kcal raw and 128 kcal roasted or baked.
Questions about Tilapia, cooked
How many calories are in Tilapia, cooked?
Tilapia, cooked has 128 calories per 100 g (3.5 oz), according to the USDA. In 1 fillet (87 g), that is 111 calories.
What is the difference between Tilapia, raw and Tilapia, cooked?
Tilapia, raw has 96 cal per 100 g and Tilapia, cooked has 128 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Tilapia, cooked come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 175177: “Fish, tilapia, cooked, dry heat”.
Data version: usdasr2018-b6d8398e.