Tilapia: Calories, Nutrition Facts, and Health Benefits (2026)

Tilapia contains 109 calories and 22.1 g of protein per 3 oz cooked (85 g). It has 0 g of carbohydrates, fiber, and sugar, with 2.3 g of fat. This fish is notable for being a lean protein source.

This page provides an overview of tilapia nutrition, focusing on its calorie content, macronutrient profile, and health benefits. It also examines how tilapia fits into various dietary goals and compares it with other protein sources.

Tilapia Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for tilapia per 3 oz cooked (85 g) and per 100 g serving.

Values are for 3 oz cooked (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	109	128	5%
Protein	22.1 g	26.0 g	44%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	2.3 g	2.7 g	3%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	323 mg	380 mg	7%
Selenium	46 mcg	54 mcg	83%
Vitamin B12	1.61 mcg	1.90 mcg	67%

About 0% of tilapia calories come from carbohydrates, 81% from protein and 19% from fat.

Tilapia by Health Goal

The by-goal ratings section evaluates tilapia based on common dietary objectives, highlighting its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (22.1 g in 109), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Excellent	Lean protein and, in oily fish, omega-3 fats that support heart health
Muscle gain	Excellent	High-quality complete protein at 22.1 g per serving

Tilapia and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Tilapia contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Tilapia Compares to Other Protein Foods

In the comparison table, tilapia is assessed alongside other protein foods to illustrate its nutritional standing.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Tilapia	128	26.0	2.7	0.9
Cod	105	23.0	0.9	0.2
Shrimp	99	24.0	0.3	0.1
Salmon	206	22.0	12.0	2.5

Tilapia Myths, Checked

Tilapia is a junk fish with no benefit , Misleading. It is lean, high-protein and affordable; it is just lower in omega-3 than oily fish.

Tilapia is unsafe to eat , Misleading. Farmed tilapia is safe; quality varies by source, so buy from reputable suppliers.

How to Track Tilapia

With tilapia, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log tilapia accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of tilapia?

Three ounces of cooked tilapia contains 109 calories. This makes it a low-calorie option for those monitoring their energy intake.

Is tilapia good for weight loss?

Tilapia can be beneficial for weight loss due to its high protein content of 22.1 g per 3 oz. A high-protein diet may help with satiety and reduce overall calorie consumption.

Can people with diabetes eat tilapia?

Tilapia is a suitable choice for people with diabetes, as it contains 0 g of carbohydrates. This means it does not raise blood sugar levels.

How much protein is in tilapia?

Each serving of tilapia provides 22.1 g of protein, making it a rich source of this essential macronutrient. Protein is crucial for muscle maintenance and overall health.

Is tilapia high in sugar?

Tilapia is not high in sugar, containing 0 g of sugar per serving. This makes it a good option for those looking to limit their sugar intake.

Is tilapia a healthy fish?

Tilapia is considered a healthy fish due to its lean protein content and essential nutrients like selenium and vitamin B12. It is low in fat and free of carbohydrates.

Key Takeaways

• Tilapia provides 109 calories per 3 oz cooked (85 g).
• It contains 22.1 g of protein per serving.
• There are 0 g of carbohydrates, fiber, and sugar in tilapia.
• Tilapia has 2.3 g of fat per 3 oz serving.
• It is a good source of selenium, offering 46 mcg per serving.
• Tilapia contains 1.61 mcg of vitamin B12 per serving.