Cooked tilapia calories come to 111 for one 87 g fillet and 128 per 100 g. Protein supplies 81% of those calories, with 22.8 g in a single fillet, while fat stays at 2.3 g and carbs are zero. What moves the total most is how big the fillet is and how it was cooked.
111kcal
1 fillet · 87 g, cooked, dry heat
81%protein
23 gProtein
0 gCarbs
2.3 gFat
How to burn off 111 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked, dry heat · per 87 g
Calories
111 kcal
Protein
23 g
Carbohydrate
0 g
Fat
2.3 g
Saturated fat
0.8 g
Cholesterol
50 mg
Sodium
49 mg
Potassium
331 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 September 2026. How we verify our data →
Cooked 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 (87 g)
111
22.8 g
0 g
2.3 g
49 mg
6%
6 oz fillet (170 g)
218
44.5 g
0 g
4.5 g
95 mg
11%
3 oz portion (85 g)
109
22.2 g
0 g
2.3 g
48 mg
5%
100 g
128
26.2 g
0 g
2.7 g
56 mg
6%
3 × 1 fillet (87 g)
334
68.3 g
146 mg
5 × 1 fillet (87 g)
557
113.8 g
244 mg
One fillet is a 111-calorie serving, a 6 oz fillet is double
The USDA row behind this page is tilapia cooked by dry heat, which means baked, broiled or grilled without breading or oil. One 87 g fillet carries 111 calories, about 6% of the daily value for energy. A 3 oz portion of 85 g is almost the same at 109 calories, so the two labels can be treated as one serving.
Restaurant and seafood-counter fillets are often bigger. A 6 oz fillet (170 g) comes to 218 calories and 44.5 g protein, which covers 89% of the protein daily value in one piece. Two standard fillets total 223 calories, three reach 334, and a tray of five fillets for a family dinner adds up to 557 calories and 113.8 g protein.
Because there is no breading or sauce in these numbers, calories rise in a straight line with weight. That makes a kitchen scale the most useful tool here. Logging a 6 oz fillet as one standard fillet undercounts by roughly a hundred calories, which is the most common mistake with this fish.
Four fifths of every calorie is protein
The calorie split is about as lean as animal food gets: 81% protein, 19% fat and 0% carbs. Per 100 g that works out to 26.2 g protein, 2.7 g fat and no carbohydrate, sugar or fiber at all. Saturated fat is 0.9 g per 100 g, a small number next to the protein.
In practice this means tilapia delivers protein at a low calorie cost. A single 87 g fillet gives 46% of the protein daily value for only 111 calories. A 100 g portion gives 52% of that daily value for 128 calories. Few foods offer that ratio without some trade-off in fat or sodium.
The flip side is that plain tilapia has almost nothing else to fill the plate. With zero carbs and zero fiber, it will not provide the bulk or slow-burning energy that grains, beans or vegetables do. Treat it as the protein anchor of a meal and build the rest around it.
Sodium stays low until the seasoning goes on
Plain cooked tilapia has 56 mg sodium per 100 g and 49 mg in one fillet, just 2% of the daily value. Even the 6 oz fillet stays at 95 mg, or 4% of the daily value. On its own, this fish is not a sodium concern.
The salt comes from what gets added. Seasoning blends, soy-based marinades, lemon-pepper rubs and tartar sauce can each carry more sodium than the fish itself. If you watch sodium, season with citrus, garlic and herbs, and measure any sauce rather than pouring it.
Two other rows are worth a glance. Cholesterol is 57 mg per 100 g, a modest figure against the 300 mg daily value used on this page. Potassium is 380 mg per 100 g, a useful contribution toward the 4700 mg daily value for a food this low in calories.
Frying nearly doubles the count, so cook it dry
Cooking method is the biggest swing factor after portion size. Fried tilapia comes to 237 calories per 100 g, about 1.9 times the dry-heat version, with 13.5 g fat and 11.7 g carbs from the coating. Sodium jumps to 383 mg per 100 g. Breaded frozen products such as Trident Seafoods Panko Breaded Tilapia sit closer to the fried profile than to a plain fillet, so check their label rather than this page.
Plain fillets from brands like Great American Seafood, Miramar Seafood or Oceankist match the numbers here once baked, grilled or broiled. A light brush of oil adds calories that this USDA row does not include, so log it separately.
For a filling plate, pair a fillet with a starch and a vegetable: rice and greens, a baked potato and slaw, or tortillas and cabbage for fish tacos. The fish keeps the protein high while the sides supply the fiber and carbs it lacks. BodyPal can log the whole plate from a photo.
How does cooked tilapia compare?
Here is cooked tilapia next to fried tilapia, cooked salmon and red snapper, compared per 100 g and per usual serving.
Verdict: For the fewest calories per bite, plain tilapia and red snapper tie at 128 per 100 g, while fried tilapia at 237 per 100 g belongs in the occasional column. If you want a richer fish with more fat, cooked salmon gives 156 calories and 5.6 g fat per 100 g with almost the same 26.5 g protein.
Most popular cooked tilapia brands in the United States
3Great American Seafood Whole Tilapia4 oz · 113 g97 kcal
4Great American Seafood Tilapia Fillet4 oz · 113 g88 kcal
5Miramar Seafood Tilapia Fillet4 oz · 113 g88 kcal
6Seafood Wholesalers Tilapia Fillet4 oz · 113 g87 kcal
7Oceankist Tilapia Fillet4 oz · 113 g97 kcal
Retail tilapia is labeled by raw weight, so those numbers read lower than the cooked figures above. Source: manufacturer labels / USDA FoodData Central.
Cooked tilapia FAQs
How many calories are in a tilapia fillet?
A cooked tilapia fillet of 87 g has 111 calories. A larger 6 oz fillet (170 g) has 218 calories.
Is tilapia good for weight loss?
Cooked tilapia has 128 calories per 100 g, with 26.2 g protein and 2.7 g fat, so one 87 g fillet adds 111 calories.
Tilapia or salmon: which has fewer calories?
Cooked tilapia has 128 calories per 100 g and cooked salmon has 156, a difference of 28 calories per 100 g.
How much protein is in cooked tilapia?
There are 26.2 g of protein per 100 g, so an 87 g fillet gives 22.8 g and a 170 g fillet gives 44.5 g.
How many calories are in 100 g of cooked tilapia?
100 g of cooked tilapia has 128 calories. That portion also gives 26.2 g protein, 2.7 g fat and 0 g carbs, so nearly all of the energy comes from protein.
How many calories are in a 6 oz tilapia fillet?
A 6 oz cooked tilapia fillet (170 g) has 218 calories. It provides 44.5 g protein, 4.5 g fat and 95 mg sodium, which is 11% of the daily value for calories.
How many calories are in fried tilapia (pritong tilapia)?
Fried tilapia has 213 calories per 90 g fillet and 237 per 100 g. The frying and coating add 13.5 g fat and 11.7 g carbs per 100 g, about 1.9 times the calories of dry-heat tilapia.
What are the USDA nutrition facts for tilapia cooked by dry heat?
USDA FoodData Central (FDC 175177) lists 128 calories per 100 g of tilapia cooked by dry heat. The same 100 g has 26.2 g protein, 2.7 g fat, 0 g carbs and 56 mg sodium.
How much fat is in cooked tilapia?
Cooked tilapia has 2.7 g fat per 100 g, of which 0.9 g is saturated. One 87 g fillet has 2.3 g fat, and fat supplies 19% of its calories.
