Nutrition facts · Fish and seafood
Calories in Tilapia (cooked)
Cooked tilapia has 128 calories per 100 g, and one fillet (87 g) has 111 calories. Most of those calories come from protein, with 26.2 g protein per 100 g, only 2.7 g fat and no carbs.
Calories come from: Carbs 0% · Fat 19% · Protein 81%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 128 kcal | 26.2 g | 0 g | 2.7 g |
| 1 fillet | 87 g | 111 kcal | 22.8 g | 0 g | 2.3 g |
Full nutrition (Per 100 g)
| Calories | 128 kcal |
|---|---|
| Protein | 26.2 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 2.7 g |
| of which saturated | 0.9 g |
| Sodium | 56 mg |
What changes the calories
- Cooked tilapia weighs less than raw because it loses water, so the same fillet has more calories per gram after cooking than before.
- Pan-frying or sautéing adds the calories of any oil or butter used, and some of that fat stays on the fish.
- Breading or batter adds carbs and absorbs extra oil, which can raise the calories well above plain baked or grilled tilapia.
- Fillet sizes vary a lot between packs and restaurants, so a single fillet may be noticeably bigger or smaller than 87 g.
Tips for logging it accurately
- Weigh your tilapia after cooking and log it as cooked, or weigh it raw and log a raw entry, but don't mix the two.
- Log cooking oil, butter, sauces and breading as separate items, since plain tilapia contains very little fat on its own.
- In BerryFit, snap a photo of your plate to log the fillet and sides, then adjust the portion if your fillet looks larger or smaller than usual.
Log Tilapia (cooked) in seconds
Snap a photo of your meal or search for Tilapia (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one tilapia fillet?
One cooked tilapia fillet (87 g) has 111 calories, with 22.8 g protein, 2.3 g fat and no carbs. Larger fillets will have proportionally more.
How much protein is in tilapia?
Cooked tilapia has 26.2 g of protein per 100 g, and one 87 g fillet has 22.8 g. Protein provides most of its calories.
Does tilapia have any carbs?
Plain cooked tilapia has 0 g carbs, fiber and sugar. Carbs only appear if you add breading, batter or sauces.
Is tilapia lower in calories than other fish?
Cooked tilapia has 128 calories per 100 g, the same as cooked red snapper and slightly less than cooked catfish at 144. Cooked sea bass is a little lower at 124 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, tilapia, cooked, dry heat, FDC ID 175177); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
