Tilapia, raw
Raw
96 kcal (92-100) per 100 g
- Protein
- 20.1 g
- Carbs
- 0 g
- Fat
- 1.7 g
Source: USDA FoodData Central, SR Legacy, FDC 175176.
Calories in tilapia
Cooked tilapia, 1 fillet (87 g), has 111 kcal. 100 g cooked is 128 kcal; 100 g raw is 96 kcal.
Raw and cooked tilapia fillets compared.
Calories by amount
By piece
Scroll sideways to see all columns.
| Amount | Weight (g) | Calories (kcal) | Basis |
|---|---|---|---|
| Cooked tilapia | |||
| 1 fillet | 87 | 111100-123 | USDA household measure |
| Raw tilapia | |||
| 1 fillet | 116 | 111100-123 | USDA household measure |
Typical servings, Remembite estimates
Remembite typical-serving estimates, not USDA measures. Each serving weight is our assumption, so weigh your own portion when you can.
| Serving | Weight (g) | Calories (kcal) |
|---|---|---|
| small filletEstimate | 100 | 128102-154 |
| medium filletEstimate | 150 | 192157-227 |
| large filletEstimate | 200 | 256211-301 |
By weight
| Amount | Raw (kcal) | Cooked (kcal) |
|---|---|---|
| 50 g | 4846-50 | 6462-66 |
| 100 g | 9692-100 | 128123-133 |
| 150 g | 144138-150 | 192185-199 |
| 200 g | 192185-199 | 256246-266 |
| 1 oz (28 g) | 2726-28 | 3635-38 |
| 4 oz (113 g) | 109105-113 | 145140-151 |
| 8 oz, 1/2 lb (227 g) | 218209-226 | 290279-301 |
| 1 lb (454 g) | 435419-452 | 581558-603 |
Small numbers after each value are the range, with about an 80 percent chance that the reference value falls inside. Weights are calculated from 100 g of each USDA record. How the range works.
Raw vs cooked, per 100 g
Tilapia, cooked
Cooked
128 kcal (123-133) per 100 g
- Protein
- 26.2 g
- Carbs
- 0 g
- Fat
- 2.7 g
Source: USDA FoodData Central, SR Legacy, FDC 175177.
Compared with similar foods
| Food | Raw (kcal per 100 g) | Cooked (kcal per 100 g) |
|---|---|---|
| Tilapia | 96 | 128 |
| Salmon | 208 | 206 |
| Cod | 82 | 105 |
| Shrimp | 85 | 99 |
| Chicken breast | 120 | 165 |
Measuring tilapia
The USDA cooked record has less water per hundred grams than the raw one, so each cooked gram carries more energy: 128 kcal against 96 kcal. Match the state you weighed. USDA names the records "Fish, tilapia, raw" and "Fish, tilapia, cooked, dry heat". The USDA ARS cooking yields table covers meat and poultry, not fish, so this page gives no cooking-loss figure. Breading and frying oil are not in these figures. If your fillet is crumbed or cooked in a lot of butter, the plain-fillet row will undercount.
Fillets vary in size from one pack to the next. Counting 'two cooked tilapia fillets' uses the USDA fillet weight of 87 g each, which may not match yours, while weighing them gives a closer number. Tilapia goes with a starch like pasta or rice and a vegetable, and each of those is a separate item to add.
Common questions
How many calories in a tilapia fillet?
One cooked USDA fillet is 87 g and 111 kcal. One raw fillet is 116 g and 111 kcal. Your fillet may be a different size, so weigh it and scale from the per hundred grams figure.
Are tilapia calories per 100g raw or cooked?
Both are listed. Raw is 96 kcal and cooked is 128 kcal per hundred grams, from two different USDA records. Use the one that matches the state you weighed.
How many calories in breaded or fried tilapia?
This page covers plain raw and cooked (dry heat) tilapia only. Breading and frying oil are not in these records, so a crumbed or fried fillet needs its own entry.
Often eaten with
- Pasta1 cup spaghetti not packed, cooked (124 g)196 kcal
- White rice1 cup, cooked (158 g)205 kcal
- Broccoli1 cup, chopped, boiled (156 g)55 kcal
More fish and seafood
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Sources: USDA FoodData Central, FDC 175176 (raw), FDC 175177 (cooked). Cup, spoon and piece weights are USDA household measures in the same records unless the Basis column says otherwise. Methodology. Estimates, not medical advice.
Source: USDA FoodData Central (CC0)