Cooked Tilapia has 128 kcal per 100g, with 26 g protein, 0 g carbohydrates and 2.7 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Cooked Tilapia is a high-protein food: 81% of its calories come from protein.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Mild and inexpensive, tilapia is a freshwater fish that absorbs whatever seasoning it is cooked with, which makes it popular for tacos, curries and pan-seared fillets. It is very lean, with about 26 g of protein and under 3 g of fat per 100 g. Pan-frying in oil or coating it in batter adds calories, while baking or grilling keeps it lean.
Typical portion: A typical cooked fillet weighs about 85–115 g, which works out to roughly 110–150 kcal.
Also known as: tilapia, tilapia fillet, baked tilapia, grilled tilapia
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50 g | 64 kcal | 13 g | 0 g | 1.4 g |
| 100 g | 128 kcal | 26 g | 0 g | 2.7 g |
| 150 g | 192 kcal | 39 g | 0 g | 4.1 g |
| 200 g | 256 kcal | 52 g | 0 g | 5.4 g |
| 250 g | 320 kcal | 65 g | 0 g | 6.8 g |
One serving (100g) is 6% of a 2,000 kcal day and 9% of a 1,500 kcal day. It also gives 26 g of protein, which is 26% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Tilapia | 100g | 128 kcal | 26 g |
| Baked Cod | 100g | 105 kcal | 23 g |
| Cooked Shrimp | 100g | 99 kcal | 24 g |
| Canned Tuna | 100g | 86 kcal | 19 g |
| Baked Salmon | 100g | 206 kcal | 22 g |
Cooked Tilapia has 128 kcal per 100g. That serving also has 26 g protein, 0 g carbohydrates and 2.7 g fat.
Cooked Tilapia has 26 g of protein per 100g, so 81% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Cooked Tilapia can fit a weight-loss diet when the portion fits your daily calorie target. At 128 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.