Seafood
Tilapia nutrition facts
A 1 undetermined fillet (87 g) serving of tilapia provides 111 calories, 23 g protein, 0 g carbohydrate, and 2 g fat — about 81% of its calories from protein, 0% from carbohydrate, and 19% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (87 g)
- Vitamin E
- 0.69 mg
- Vitamin K
- 0.78 mcg
- Thiamin (B1)
- 0.08 mg
- Riboflavin (B2)
- 0.06 mg
- Niacin (B3)
- 4.13 mg
- Vitamin B6
- 0.11 mg
- Folate (DFE)
- 5.22 mcg
- Vitamin B12
- 1.62 mcg
- Magnesium
- 29.6 mg
- Phosphorus
- 177 mg
- Zinc
- 0.36 mg
- Copper
- 0.07 mg
- Manganese
- 0.03 mg
- Selenium
- 47.3 mcg
Nutrition highlights
Per 1 undetermined fillet (87 g), tilapia is an excellent source of Selenium, Vitamin B12, Protein, and Niacin and a good source of Vitamin D and Phosphorus.
% of the FDA Daily Value per 1 undetermined fillet (87 g) serving.
Key metrics
Nutrient density
Per 100 kcal, tilapia delivers about 11% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More protein than 94% of foods · 79% of seafood
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest seafood to tilapia by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, tilapia is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in tilapia?
- A 1 undetermined fillet (87 g) serving of tilapia has about 111 calories. Per 100 g, it has 128 calories — a moderate calorie density.
- How much protein is in tilapia?
- Tilapia provides about 23 g of protein per 1 undetermined fillet (87 g) serving, which is 46% of the Daily Value — an excellent source.
- What are the macros in tilapia?
- Per serving, tilapia has roughly 23 g protein, 0 g carbohydrate, and 2 g fat. By calories, that is 81% protein, 0% carbohydrate, and 19% fat.
- Is tilapia high in protein?
- Tilapia has a protein density of about 20.4 g per 100 kcal, and 81% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in tilapia?
- Per 1 undetermined fillet (87 g), tilapia is a notable source of Selenium, Vitamin B12, Niacin, Vitamin D, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 175177 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Tilapia Nutrition Facts.” https://www.nutrifactshub.com/foods/tilapia