Fish, tilapia, raw
FDC 175176fillet (116 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 78 · +3 vs Fish & seafood medianRaw tilapia scores 78 of 100, a Strong rating placing it 23rd of 60 in the Fish & seafood category, above the group's median of 75. Its main contribution is protein at an excellent 40% DV, delivered at a lean 96 calories per 100 g, with very little fat weighing down the profile.
Tilapia's mild flavour makes it a common choice for baking, pan-searing, or breading, since it takes on marinades and seasonings easily. A single fillet (116 g) has no flagged nutrients to limit, and its low calorie count per gram of protein makes it a straightforward everyday fish for people who find stronger-flavoured seafood less appealing.
See how this score is calculated, build a plate around fish, tilapia, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | 5% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.59 g | 3% |
| Cholesterol | 50 mg | 17% |
| Sodium | 52 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 20 g | 40% |
| Potassium | 302 mg | 6% |
| Calcium | 10 mg | 1% |
| Iron | 0.56 mg | 3% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | 6% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.68 g | 3% |
| Cholesterol | 58 mg | 19% |
| Sodium | 60 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 23 g | 47% |
| Potassium | 350 mg | 7% |
| Calcium | 12 mg | 1% |
| Iron | 0.65 mg | 4% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.46 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 175176Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, monkfish, rawDensity 79 vs 78Fish, tuna, light, canned in water, drained solidsDensity 79 vs 78Fish, smelt, rainbow, rawDensity 80 vs 78Original analysis by NutriVerdict
In the kitchen and how to use it
Tilapia is a mild, white-fleshed fish that takes on seasoning and marinades easily, since its own flavor is subtle rather than assertive, which is part of why it turns up so often in home cooking and on casual restaurant menus. Fillets bake, pan-fry, grill, or blacken quickly, flaking apart in large tender pieces once done, and it is a common choice for fish tacos with cabbage slaw, fish sandwiches, fish and chips, or simply pan-seared and served with a squeeze of lemon and a scattering of herbs over rice or vegetables. Its thin, even fillets also cook quickly under a broiler, which makes it an easy weeknight option.
Choose fillets that look firm and moist without a strong fishy smell, or buy them frozen and thaw in the refrigerator before cooking rather than at room temperature; cook until the flesh turns from translucent to opaque and flakes easily with a fork. Raw tilapia has 96 calories per 100 g and 20.1 g of protein, 40% of the Daily Value, with only 1.7 g of fat and 52 mg of sodium, making it a light, low-fat protein base for a quick weeknight meal that can carry almost any sauce or seasoning.
Frequently asked questions about fish, tilapia
How many calories are in tilapia?
Raw tilapia has 96 calories per 100 g.
Is tilapia a good source of protein?
Yes, it provides 20.1 g of protein per 100 g, 40% of the Daily Value, while staying low in fat.
How do you know when tilapia is cooked?
The flesh turns from translucent to opaque and flakes easily with a fork once it is done.