Foods · Fish and seafood
Calories in tilapia (cooked)
Tilapia (cooked): about 128 calories per 100 g. A portion of 3 oz (85 g) has about 109 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 128 | 26.2 g | 0 g | 2.7 g |
| 3 oz (a typical serving) | 85 g | 109 | 22.2 g | 0 g | 2.3 g |
| 1 fillet | 87 g | 111 | 22.8 g | 0 g | 2.3 g |
Where the calories come from
- Protein 81%
- Carbs 0%
- Fat 19%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 128 kcal |
| Protein | 26.2 g |
| Carbohydrate | 0 g |
| of which sugars | 0 g |
| Fibre | 0 g |
| Fat | 2.7 g |
| of which saturated | 0.9 g |
| Cholesterol | 57 mg |
| Sodium | 56 mg |
| Potassium | 380 mg |
| Calcium | 14 mg |
| Iron | 0.7 mg |
| Water | 71.6 g |
How it compares with other fish and seafood
Among the 6 fish and seafood listed on this site, tilapia (cooked) ranks number 4 from the lowest in calories per 100 g, and number 1 from the highest in protein per 100 g.
Fewer calories per 100 g
- Cod (cooked) 105 cal
- Shrimp (cooked) 99 cal
- Canned tuna in water 86 cal
More calories per 100 g
- Atlantic salmon (cooked) 206 cal
- Sardines (canned) 208 cal
What 109 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of tilapia (cooked) (3 oz, 109 calories) equals about 25 minutes of walking or 11 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Fish, tilapia, cooked, dry heat”. They describe the cooked food. Cooking changes the water content, so calories per 100 g differ from the raw food. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in tilapia (cooked) (3 oz)?
About 109 calories (≈). That is 3 oz (85 g) of tilapia (cooked), using the USDA reference value of 128 calories per 100 g.
How many calories are in 100 grams of tilapia (cooked)?
About 128 calories (≈). One ounce (28 g) is about 36 calories.
How much protein is in tilapia (cooked)?
26.2 g per 100 g, and about 81% of its calories come from protein (≈). A portion of 3 oz has about 22.2 g.
Source
- USDA FoodData Central, SR Legacy: Fish, tilapia, cooked, dry heat (FDC ID 175177)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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