Baked tilapia calories come to 144 for one 90 g fillet and 160 per 100 g. Protein supplies 62% of those calories and carbs are 0 g. The one thing to watch is fillet size: a large 135 g fillet lands at 216 calories, so the piece on your plate matters more than the seasoning.
144kcal
1 fillet · 90 g, baked or broiled
62%protein
22 gProtein
0 gCarbs
6 gFat
How to burn off 144 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Baked or broiled · per 90 g
Calories
144 kcal
Protein
22 g
Carbohydrate
0 g
Fat
6 g
Saturated fat
1.7 g
Cholesterol
59 mg
Sodium
252 mg
Potassium
338 mg
Iron
0.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Baked tilapia: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 fillet (90 g)
144
22.5 g
0 g
6 g
252 mg
7%
Large fillet (135 g)
216
33.7 g
0 g
9 g
378 mg
11%
3 oz portion (85 g)
136
21.2 g
0 g
5.7 g
238 mg
7%
100 g
160
25 g
0 g
6.7 g
280 mg
8%
3 × 1 fillet (90 g)
432
67.4 g
756 mg
5 × 1 fillet (90 g)
720
112.3 g
1,260 mg
Fillet size sets the total, not the fish
Tilapia fillets are not standardized, and that is where the calorie count drifts. A standard 90 g fillet is 144 calories, a 3 oz portion (85 g) is 136, and a large 135 g fillet reaches 216. The gap between a regular and a large fillet is bigger than most sauces you might add.
Multiples climb in a straight line. Two 90 g fillets come to 288 calories and 44.9 g of protein, three come to 432 calories, and five fillets (450 g) reach 720. If you cook a full tray for meal prep, weigh once and divide, because eyeballing a portion from a shared pan is how 144 quietly turns into 216.
For most people one fillet is a modest dinner protein at 7% of a daily value of 2000 calories. A large fillet is 11%. Either way, the fish leaves plenty of room for sides.
Nearly two thirds of the calories are protein
Per 100 g, baked tilapia carries 25 g of protein, 6.7 g of fat and 0 g of carbs, fiber or sugar. That works out to 62% of calories from protein and 37% from fat. There is nothing else in the mix, which makes it one of the simplest foods to fit into a carb-counted day.
One 90 g fillet gives 22.5 g of protein, about 45% of the 50 g daily value. A large 135 g fillet gives 33.7 g, or 67%. That is a lot of protein for a fish that stays at 216 calories even at the bigger size.
The fat is moderate rather than rich. Saturated fat is 1.9 g per 100 g against a daily value of 20 g, and the full fat figure of 6 g per standard fillet is small next to fattier fish like salmon.
Sodium is the row to watch
The USDA row for tilapia baked or broiled lists 280 mg of sodium per 100 g. A standard fillet brings 252 mg, or 11% of the 2300 mg daily value, and a large fillet brings 378 mg, or 16%. Two fillets reach 504 mg and five reach 1,260 mg.
Compare that with the cooked tilapia page, which lists just 56 mg of sodium and 2.7 g of fat per 100 g. The fish is the same species; the difference points to what goes on it in the kitchen, such as salt, butter or oil. That is also why baked tilapia sits at 160 calories per 100 g while cooked tilapia sits at 128.
If you watch sodium, season with lemon, herbs, garlic or pepper and go light on salt and seasoning blends. Cholesterol is 66 mg per 100 g against a 300 mg daily value, and potassium is 376 mg against 4700 mg.
A lean center that needs a side
Because a fillet has 0 g of carbs and 0 g of fiber, the rest of the plate does that work. Rice, potatoes, beans or a whole-grain tortilla add the starch, and roasted vegetables or a salad add the fiber the fish lacks. The fish keeps the calorie floor low, so the side decides whether the meal is light or filling.
Tilapia also works as a swap. At 160 calories per 100 g it runs lighter than baked salmon at 206, so it suits days when you want the protein without the extra fat. Fish tacos, grain bowls and sheet-pan dinners all take a fillet without fuss.
Packaged fillets from brands like Morey's or Simply Seafood can be seasoned before you buy them, so check the label for sodium. To track your plate quickly, BodyPal can log baked tilapia from a photo.
How does baked tilapia compare?
Here is how baked tilapia stacks up against plain tilapia, cooked tilapia and baked salmon, per 100 g and per usual serving.
Verdict: For the fewest calories pick cooked tilapia, at 128 per 100 g with 26.2 g of protein and only 56 mg of sodium. Baked salmon fillet is the richer choice at 206 per 100 g and 367 per 178 g fillet, so pick it when you want more fat and fullness, and baked tilapia when you want lean protein at 160.
Most popular baked tilapia brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Morey's Tilapia5 oz · 142 g120 kcal
2NAFCO Wholesale Fish Dealers Whole Tilapia4 oz · 112 g89 kcal
3Great American Seafood Whole Tilapia4 oz · 113 g97 kcal
4Great American Seafood Imports Co. Tilapia Fillet4 oz · 113 g88 kcal
5Miramar Seafood Tilapia Fillet4 oz · 113 g88 kcal
6Seafood Wholesalers, Inc. Tilapia Fillet4 oz · 113 g87 kcal
7Oceankist Tilapia Fillet4 oz · 113 g97 kcal
8Simply Seafood Tilapia Fillet4 oz · 113 g99 kcal
Label values are for raw tilapia, which holds more water than the baked fish the page's main number describes, so calories per 100 g are lower on the label. Source: manufacturer labels / USDA FoodData Central.
Baked tilapia FAQs
How many calories are in a baked tilapia fillet?
A regular baked tilapia fillet (90 g) has about 144 calories, and a large fillet (135 g) has about 216.
Is baked tilapia good for weight loss?
A 90 g fillet has 144 calories with 22.5 g of protein and 6.0 g of fat. It has almost no carbs (0.01 g per 100 g).
Baked tilapia vs baked salmon: which has fewer calories?
Baked tilapia has 160 calories per 100 g, while baked salmon fillet has 206 calories per 100 g.
How much protein is in baked tilapia?
Baked tilapia has 24.95 g of protein per 100 g, which is 22.5 g in a 90 g fillet and 33.7 g in a 135 g large fillet.
How many calories are in baked tilapia per 100 g?
Baked tilapia has 160 calories per 100 g, with 25 g of protein, 6.7 g of fat and 0 g of carbs. A 3 oz portion (85 g) comes to 136 calories.
What is the nutrition breakdown of a baked tilapia fillet?
One 90 g fillet has 144 calories, 22.5 g of protein, 6 g of fat, 0 g of carbs and 252 mg of sodium. Protein supplies 62% of the calories and fat 37%.
How many calories are in a large baked tilapia fillet?
A large 135 g fillet of baked tilapia has 216 calories and 33.7 g of protein. That is 11% of a 2000-calorie daily value and 67% of the protein daily value.
How much sodium is in baked tilapia?
Baked tilapia has 280 mg of sodium per 100 g, or 252 mg in a 90 g fillet, which is 11% of the 2300 mg daily value. Lighter seasoning brings it down.
Does baked tilapia have carbs or sugar?
No. Baked tilapia has 0 g of carbs, 0 g of sugar and 0 g of fiber per 100 g. All 160 calories come from protein and fat.
