Tilapia Nutrition Calculator — Raw, Baked, Grilled & Fried
Also known as: Nile Tilapia, Oreochromis niloticus, Tilapia Fillet
Quick Answer — 3 oz (85g) tilapia, raw
Nutrition Calculator
96 kcal and 20.08g Protein per 100g Raw — Tilapia's 4.78 kcal/g Protein Ratio Rivals Chicken Breast as a Lean Protein Benchmark
Raw tilapia delivers 96 kcal with 20.08g protein per 100g — a ratio of 4.78 kcal per gram of protein [1]. This is comparable to chicken breast (120 kcal, 22.5g protein, 5.33 kcal/g) and more efficient than Atlantic salmon (208 kcal, 20.42g protein, 10.18 kcal/g).
A 170g grilled tilapia fillet provides 230 kcal and 46.7g protein. Tilapia's affordable price point and consistent availability make it one of the most logged lean fish in food journals.
Only 0.1g Omega-3 per 100g Raw — 21x Less Than Salmon, Making Tilapia a Pure Protein Choice, Not an Omega-3 Source
Tilapia provides just 0.1g omega-3 per 100g raw — 21.5x less than Atlantic salmon (2.15g) and 26.7x less than Atlantic mackerel (2.67g) [1][3]. Even among lean white fish, tilapia has the lowest omega-3: cod (0.17g) and pollock (0.41g) both provide more.
For omega-3-focused journaling, tilapia should not be counted as an omega-3 source. Its value lies purely in its lean protein density and affordability. Pair with a fatty fish serving or supplement for omega-3 coverage.
96 kcal Plain vs. 229 kcal Breaded-and-Fried — Frying Adds 133 kcal and 15.2g Carbs per 100g, Transforming the Nutritional Profile Entirely
Plain raw tilapia has 96 kcal, 0g carbs, and 1.7g fat per 100g, but breaded-and-fried tilapia has 229 kcal, 15.22g carbs, and 11.48g fat [1]. The breading and frying add 133 kcal per 100g — more than doubling the calorie density.
Protein per 100g actually drops in the fried version (from 20.08g to 16.85g) because breading replaces fish mass. Sodium jumps from 52mg to 410mg. Log fried tilapia specifically — it is a fundamentally different food from plain fillet.
41.8mcg Selenium per 100g Raw (76% DV) — Tilapia Outperforms Atlantic Cod (33.1mcg) and Rivals Tuna as a Selenium Source
Tilapia provides 41.8mcg selenium per 100g raw (76% DV), rising to 54.4mcg (99% DV) when baked [1][4]. This exceeds Atlantic cod (33.1mcg), pollock (12.8mcg Alaska), and is comparable to many higher-calorie fish.
A single 170g baked tilapia fillet delivers 92.5mcg selenium (168% DV) alongside 44.5g protein at only 218 kcal. For selenium-conscious food journaling, tilapia is one of the most calorie-efficient selenium sources.
3.1mcg Vitamin D per 100g Raw — Tilapia Provides Meaningful Vitamin D That Most Other Lean White Fish Lack
Tilapia provides 3.1mcg vitamin D per 100g raw (21% DV) — more than Atlantic cod (0.9mcg) and pollock (1.0mcg), though far less than salmon (11.0mcg) [1]. Baked tilapia concentrates to 4.0mcg (27% DV).
This makes tilapia unusual among lean white fish: it provides both decent protein efficiency AND meaningful vitamin D. A 170g baked fillet delivers 6.8mcg vitamin D (45% DV) — a notable contribution from a 218-calorie serving.
Tilapia nutrition by preparation (per 100g)
| Variant | Calories | Protein | Total Fat | Carbs | Selenium | Omega-3 |
|---|---|---|---|---|---|---|
| Raw | 96 | 20.08g | 1.70g | 0g | 41.8mcg | 0.10g |
| Baked | 128 | 26.15g | 2.65g | 0g | 54.4mcg | 0.13g |
| Grilled | 135 | 27.45g | 2.78g | 0g | 57.1mcg | 0.14g |
| Breaded & Fried | 229 | 16.85g | 11.48g | 15.22g | 28.0mcg | 0.08g |
Practical Tips for Tilapia
- 1
Tilapia at 96 kcal and 20.08g protein per 100g raw is one of the most calorie-efficient protein sources — comparable to chicken breast.
- 2
Don't count tilapia as an omega-3 source (only 0.1g per 100g) — it's 21x less than salmon. Pair with fatty fish for omega-3.
- 3
Breaded and fried tilapia (229 kcal) is 138% more calorie-dense than plain (96 kcal) — always log the fried form separately.
- 4
Tilapia's 41.8mcg selenium per 100g raw (76% DV) makes it a strong selenium source — baking concentrates this to nearly 100% DV.
- 5
A 170g grilled fillet provides 230 kcal, 46.7g protein, and 97.1mcg selenium (176% DV) — an excellent lean protein serving.
- 6
Tilapia provides 3.1mcg vitamin D per 100g — more than most lean white fish, adding meaningful vitamin D to a lean protein log.
Frequently Asked Questions — Tilapia
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Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central reference data. Actual values may vary by farm source, feed composition, and preparation. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2026). Tilapia entries — raw (FDC 15261), cooked (FDC 15262). U.S. Department of Agriculture.
- [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
- [3] National Institutes of Health Office of Dietary Supplements (2025). Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH ODS.
- [4] National Institutes of Health Office of Dietary Supplements (2025). Selenium Fact Sheet for Health Professionals. NIH ODS.