Tilapia — Nutrition & Calories
Tilapia per 100g: 96 cal · 20g protein · 0g carbs · 1.7g fat · 0g fiber. Mild white fish with high protein-to-calorie ratio, popular for weight management.
Tilapia contains 96 calories per 100g serving — 20g protein, 0g carbs, 1.7g fat, 0g fiber, 56mg sodium. Per 100g: 96 calories. Contains animal products. Keto-friendly. Gluten-free. Mild white fish with high protein-to-calorie ratio, popular for weight management.
Tilapia Macros (per 100g)
Tilapia Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 96 cal | 20.0g | 0.0g | 1.7g |
| 100g | 96 cal | 20.0g | 0.0g | 1.7g |
| 200g | 192 cal | 40.0g | 0.0g | 3.4g |
| 1 cup (~240g) | 230 cal | 48.0g | 0.0g | 4.1g |
| 1 oz (28g) | 27 cal | 5.6g | 0.0g | 0.5g |
Burn Off Tilapia (96 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 96 calories from Tilapia:
- Walking (3 mph)22 min
- Running (6 mph)8 min
- Cycling (moderate)10 min
- Swimming (moderate)13 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Tilapia?
Tilapia contains 96 calories per 100g serving. That's 96 calories per 100g, or 230 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Tilapia?
Tilapia has 20g of protein per 100g (20.0g protein per 100g). Good protein source.
Is Tilapia keto-friendly?
Yes, Tilapia is keto-friendly. With 0g carbs and 1.7g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 0.0g.
Is Tilapia suitable for a vegan diet?
Tilapia is NOT suitable for strict vegans (contains animal-derived ingredients). Vegan substitutes vary by recipe.
What are the macros for Tilapia?
Per 100g: 96 calories, 20g protein (83% cal), 0g carbs (0% cal), 1.7g fat (16% cal). Fiber: 0g. Sodium: 56mg.
How much Tilapia should I eat to lose weight?
For weight loss, Tilapia fits a calorie deficit if portioned. A typical 500 cal/day deficit means Tilapia can comprise up to 520g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.