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Baked tilapia fillet calories

Baked tilapia fillet, baked, dry heat
111kcal
1 fillet · 87 g, baked, dry heat
81%protein
23 gProtein
0 gCarbs
2.3 gFat
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Nutrition facts
Baked, dry heat · per 87 g
Calories111 kcal
Protein23 g
Carbohydrate0 g
Fat2.3 g
Saturated fat0.8 g
Cholesterol50 mg
Sodium49 mg
Potassium331 mg
Iron0.6 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 →

Most popular baked tilapia fillet brands in the United States
Ranked by popularity in the BodyPal database
#  Productkcal / 100 g
1Great American Seafood Imports Co. Tilapia Fillet4 oz · 113 g88 kcal
2Miramar Seafood Tilapia Fillet4 oz · 113 g88 kcal
3Seafood Wholesalers Tilapia Fillet4 oz · 113 g87 kcal
4Oceankist Tilapia Fillet4 oz · 113 g97 kcal
5Simply Seafood Tilapia Fillet4 oz · 113 g99 kcal
6Hy-Vee Fish Market Tilapia Fillets4 oz · 112 g98 kcal

Label values are for raw fillets, while the page's main number is for tilapia cooked with dry heat, which loses water and concentrates calories per 100 g.
Source: manufacturer labels / USDA FoodData Central.

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Calories per 100 g
Cod Fillet BakedCod Fillet Baked105 kcal / 100 gBaked Salmon FilletBaked Salmon Fillet206 kcal / 100 gFried Fish FilletFried Fish Fillet219 kcal / 100 g

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Baked tilapia fillet FAQs
How many calories are in one baked tilapia fillet?

About 111 calories for an 87 g fillet, or 145 calories for a 4 oz portion (113 g).

Is baked tilapia good for weight loss?

Baked tilapia has 128 calories, 26 g of protein and 2.65 g of fat per 100 g, with 0 g of carbs.

Is tilapia lower in calories than salmon?

Yes. Baked tilapia has 128 calories per 100 g, while baked salmon has 274.

How much protein is in a baked tilapia fillet?

One 87 g fillet has about 22.8 g of protein, and 100 g has 26 g.