Tilapia Nutrition Facts: Calories, Macros & Label
Tilapia has 111 calories, 22.8 g protein, 2.3 g fat and 0 g carbs per 1 fillet — full USDA nutrition data with %DV, per-100 g values, and the FDA label below.
The FDA Nutrition Facts label for tilapia
This is what tilapia looks like on an actual FDA Nutrition Facts panel: one serving of 1 fillet (87 g), with every value rounded exactly as 21 CFR 101.9 requires — the same rounding a compliance reviewer checks. Nutrient data is USDA FoodData Central (SR Legacy, FDC ID 175177: Fish, tilapia, cooked, dry heat).
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Tilapia nutrition facts per serving and per 100 g
| Nutrient | Per 1 fillet | % DV* | Per 100 g |
|---|---|---|---|
| Calories | 110 | — | 128 |
| Total Fat | 2.5g | 3% | 2.7g |
| Saturated Fat | 1g | 4% | 0.9g |
| Trans Fat | 0g | — | — |
| Cholesterol | 50mg | 17% | 57mg |
| Sodium | 50mg | 2% | 56mg |
| Total Carbohydrate | 0g | 0% | 0g |
| Dietary Fiber | 0g | 0% | 0g |
| Total Sugars | 0g | — | 0g |
| Added Sugars | 0g | 0% | 0g |
| Protein | 23g | — | 26.2g |
| Vitamin D | 3.2mcg | 16% | 3.7mcg |
| Calcium | 10mg | 1% | 14mg |
| Iron | 0.6mg | 3% | 0.7mg |
| Potassium | 330mg | 7% | 380mg |
* Percent Daily Values are based on a 2,000-calorie diet (FDA adult reference values). Per-serving values use the FDA's label rounding rules; per-100 g values are the unrounded USDA amounts.
Macronutrient breakdown
By calories, tilapia is 18% fat, 0% carbohydrate and 82% protein (Atwater 9/4/4 factors, per 1 fillet).
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Tilapia nutrition FAQ
How many calories are in tilapia? Tilapia has 111 calories per 1 fillet and 128 calories per 100 g, based on USDA data (Fish, tilapia, cooked, dry heat).
How much protein is in tilapia? Tilapia has 22.8 g of protein per 1 fillet, with 2.3 g of total fat and 0 g of carbohydrates.
Is tilapia high in sodium? Tilapia has 48.7 mg of sodium per 1 fillet (2% of the Daily Value) — the FDA treats 5% DV or less as low.
What is the serving size for tilapia? These values use 1 fillet (87 g) — the standard USDA household measure. The per-100 g column converts to any portion.
Related foods
Imitation Crab · Ahi Tuna · Canned Tuna · Atlantic Salmon · Mahi Mahi
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Source: USDA FoodData Central, SR Legacy release (public domain). FDC ID 175177 — Fish, tilapia, cooked, dry heat. Serving: 1 fillet = 87 g (USDA household measure).
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