Fish & Seafood
Protein in Tilapia: Protein, Calories, and Meal Ideas
Tilapia is a mild, lean white fish that delivers a high-protein fillet with moderate calories.
Protein per serving
35g
150 g cooked tilapia / about 5.3 oz
Calories per serving
192
150 g serving
Protein per 100g
23g
128 calories per 100 g
Protein density
18.0g
protein per 100 calories
Tilapia Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked tilapia / about 5.3 oz | 35g | 192 |
| Per 100 g | 100 g | 23g | 128 |
| Protein density | 100 calories | 18.0g | 100 |
Representative source entry: Fish, tilapia, cooked, dry heat. These values fit cooked tilapia fillets. Fried tilapia or heavy sauces add calories.
Good for weight loss? Excellent
Tilapia is lean, high in protein, and easy to pair with vegetables for a calorie-controlled meal.
Good for muscle gain? Good
Tilapia supplies complete protein, but it is lean enough that muscle-gain meals usually need added carbs or fats.
Meal Ideas with Tilapia
Tilapia tacos with cabbage
Tilapia rice bowl with beans
Baked tilapia with potatoes
Tilapia salad with avocado and corn
Tracking Tips
- Track cooked fillet weight.
- Add cooking oil and sauces separately.
- Use plain fillet values rather than breaded entries.
Compare Similar Protein Foods
Common Questions
How much protein is in tilapia?
Tilapia has about 23 g of protein per 100 g. A typical 150 g cooked tilapia / about 5.3 oz serving has about 35 g of protein.
Is tilapia good for weight loss?
Tilapia is lean, high in protein, and easy to pair with vegetables for a calorie-controlled meal.
Is tilapia good for muscle gain?
Tilapia supplies complete protein, but it is lean enough that muscle-gain meals usually need added carbs or fats.
Sources reviewed
- USDA FoodData Central: Fish, tilapia, cooked, dry heat - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition