Fried tilapia calories come to 213 for one 90 g fillet and 237 per 100 g. The detail worth noticing is the split: fat supplies 51% of those calories and protein only 29%, because the coating and frying oil add what the lean fish lacks. Fillet size moves the total too, and a large 135 g fillet reaches 320.
213kcal
1 fillet · 90 g, fried, with coating
29%protein
15.5 gProtein
11 gCarbs
12.1 gFat
How to burn off 213 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fried, with coating · per 90 g
Calories
213 kcal
Protein
15.5 g
Carbohydrate
10.5 g
Fat
12.1 g
Saturated fat
1.9 g
Cholesterol
40 mg
Sodium
345 mg
Potassium
229 mg
Iron
1.2 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 →
Fried 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)
213
15.5 g
10.5 g
12.1 g
345 mg
11%
Large fillet (135 g)
320
23.2 g
15.8 g
18.2 g
517 mg
16%
3 oz portion (85 g)
201
14.6 g
10 g
11.4 g
326 mg
10%
100 g
237
17.2 g
11.7 g
13.5 g
383 mg
12%
3 × 1 fillet (90 g)
640
46.4 g
1,034 mg
5 × 1 fillet (90 g)
1,067
77.3 g
1,724 mg
One fillet is 213 calories, a large one is 320
The standard 90 g fillet lands at 213 calories, which is 11% of the daily value. A 3 oz portion of 85 g is nearly identical at 201. The real swing is fillet size. A large 135 g piece, the kind you may get on a fish-fry platter, brings 320 calories and 18.2 g of fat.
Fried fish also rarely stops at one piece. Two standard fillets reach 427 calories, three reach 640, and a plate of five adds up to 1,067. Protein climbs on the same curve, from 15.5 g in one fillet to 30.9 g in two and 46.4 g in three.
If you track closely, weigh one fillet the first time you cook a batch. Breaded pieces look bigger than they are, and the step from a 90 g to a 135 g fillet moves the count from 213 to 320. Once you know your usual size, counting fillets is enough.
Half the calories come from the fryer, not the fish
Tilapia is a lean fish, but the fried version tells a different story. Per 100 g it carries 17.2 g of protein, 11.7 g of carbs and 13.5 g of fat. In calorie terms, fat supplies 51%, protein 29% and carbs 20%. So more than half of what you eat here is oil and coating.
The carbs come from the breading. Fiber sits at just 0.5 g and sugars at 0.2 g per 100 g, so those carbs are almost all starch. The fat is the oil that soaks into that crust during frying. Saturated fat stays fairly modest at 2.1 g per 100 g, so the issue is the total fat, not its type.
Protein still holds up well. One fillet gives 15.5 g, or 31% of the daily value, and a large fillet gives 23.2 g, which is 46% of it. That is a solid protein return for the calories. It just arrives wrapped in more fat than protein, and that is the trade you make by choosing fried over plain.
Sodium is the row to watch
Per 100 g, fried tilapia has 383 mg of sodium. One 90 g fillet carries 345 mg, or 15% of the daily value, and a large 135 g fillet carries 517 mg, or 22%. For a single piece of fish, that is a noticeable share before anything else is on the plate.
The multiples are where it gets serious. Two fillets bring 689 mg, three bring 1,034 mg, and five reach 1,724 mg. Those totals come before tartar sauce, hot sauce, seasoned fries or hush puppies, which tend to arrive on the same plate. If you watch sodium, the number of fillets matters more than any other choice at the table.
The rest of the label is calmer. Cholesterol is moderate at 44 mg per 100 g, and potassium comes in at 254 mg. Neither changes the picture much. Sodium and fat are the two rows that make fried tilapia a different food from the plain fillet.
Build the plate around the fillet, not the fryer
A single fried fillet at 213 calories leaves plenty of room in a meal. The real question is what joins it. Fried sides double down on the same oil and coating that already make fat the main calorie source, and salty sauces stack onto the 345 mg of sodium the fillet brings on its own.
Vegetables, a green salad, or a plain starch such as rice or a baked potato keep the plate closer to the protein the fish provides. A squeeze of lemon or a simple salsa gives flavor in place of a creamy dip. If you are hungry, a second piece of fish is a more filling add than a second fried side, since two fillets bring 30.9 g of protein for 427 calories.
Logging is simplest by the fillet. BodyPal can log fried tilapia from a photo, and you can then set the portion to the 90 g or 135 g size that matches what is actually on your plate.
How does fried tilapia compare?
Here is fried tilapia next to fried calamari, cooked salmon and red snapper, compared per 100 g and per usual serving.
Verdict: For the fewest calories pick red snapper at 128 per 100 g, or cooked salmon at 156 with 26.5 g of protein, and both carry far less sodium than the 383 mg in fried tilapia. Fried calamari is no lighter swap at 234 per 100 g, so if you want something fried, tilapia and calamari are essentially a tie.
Fried tilapia FAQs
How many calories are in one fried tilapia fillet?
A small or regular fillet of 90 g has 213 calories, and a large 135 g fillet has 320. Per 100 g fried tilapia has 237 calories.
Is fried tilapia good for weight loss?
Frying nearly doubles the count: 237 calories per 100 g against 128 for tilapia cooked with dry heat. One 90 g fillet carries 12.1 g fat and 10.5 g carbs from the coating.
Fried tilapia vs red snapper: which has fewer calories?
Red snapper has 128 calories per 100 g, fried tilapia 237, so the snapper is about 109 calories lighter for the same weight.
How much protein is in fried tilapia?
17.2 g per 100 g, which is 15.5 g in a 90 g fillet and 23.2 g in a large 135 g fillet.
How many calories are in 100 g of fried tilapia?
Fried tilapia has 237 calories per 100 g, along with 17.2 g of protein, 11.7 g of carbs and 13.5 g of fat. That is 12% of the daily value for calories and 17% for sodium.
What are the macros in fried tilapia?
By calories, fried tilapia is 51% fat, 29% protein and 20% carbs. A 90 g fillet gives 15.5 g of protein, 10.5 g of carbs and 12.1 g of fat, so fat edges out protein even though it is fish.
How many calories are in deep fried tilapia?
The USDA row for coated, fried tilapia lists 237 calories per 100 g and 213 for a 90 g fillet. If your piece is bigger, a large 135 g fillet comes to 320 calories and 18.2 g of fat.
How many calories are in pritong tilapia?
Using the USDA values for fried tilapia, a 90 g fillet has about 213 calories and 100 g has 237. Two fillets come to 427 calories, so the count depends mostly on how much fish is on the plate.
