Tilapia calories
Tilapia lands at 128 kcal per 100 g. Most of that is protein (26.1 g) and fat, with almost no carbs. A usual 87 g serving is about 111 kcal.
A serving covers about 6% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 100 to 122 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (87 g) |
|---|---|---|
| kcal | 128 | 111 |
| Protein, g | 26.1 | 22.7 |
| Fat, g | 2.6 | 2.3 |
| Carbs, g | 0.0 | 0.0 |
| Fiber, g | 0.0 | 0.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 44 g | 56 kcal | 50-61 | 1,700 |
| 1 · 87 g | 111 kcal | 100-122 | 3,500 |
| 1½ · 130 g | 167 kcal | 150-184 | 5,200 |
| 2 · 174 g | 223 kcal | 200-245 | 6,900 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 3,500 steps, or 27 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Cooking method matters more than the cut you see. Frying in oil or a creamy sauce can add 100 kcal or more, so mention it in the description.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Squid | 92 | 78 kcal / 85 g | 15.6 g |
| Imitation crab | 95 | 81 kcal / 85 g | 7.6 g |
| Pollock | 99 | 84 kcal / 85 g | 21.5 g |
| Cod | 105 | 189 kcal / 180 g | 22.8 g |
| Shrimp | 109 | 93 kcal / 85 g | 23.4 g |
| Scallops | 111 | 94 kcal / 85 g | 20.5 g |
| Tilapia | 128 | 111 kcal / 87 g | 26.1 g |
| Tuna | 131 | 111 kcal / 85 g | 28.7 g |
| Pink salmon | 153 | 190 kcal / 124 g | 24.6 g |
Lightest in this group per 100 g: Squid.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 175177 (Fish, tilapia, cooked, dry heat).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in tilapia?
Tilapia has about 128 kcal per 100 g. A typical 87 g serving is about 111 kcal, and realistically anywhere from 100 to 122 kcal depending on the recipe and portion.
How much protein is in tilapia?
26.1 g of protein per 100 g, or about 22.7 g in a 87 g serving.
Your plate isn't a lab sample
Snap your own tilapia and Kalorea estimates what's actually on your plate, with a range and macros.