How healthy is tilapia?
Is tilapia healthy? Yes, for most people. Tilapia scores 60/100 on the HowHealthyIs Score: 100 g provides 128 kcal, 26 g protein and 34 mg magnesium. Tilapia is a mild, lean, affordable fish with plenty of protein and selenium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tilapia ranks higher than 60% of them.
Counts in favor (% daily value per 100 kcal)
- Protein41%
- Magnesium6%
- Potassium6%
- Vitamin E4%
- Iron3%
- Calcium1%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 61 minus 6 = 56. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tilapia?
Calories111kcal
Protein23g
Carbohydrates0g
Fat2.3g
Fiber0g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 128 kcal | 111 kcal | |
| Protein | 26 g | 23 g | 46% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.6 g | 2.3 g | 3% |
| Saturated fat | 0.9 g | 0.8 g | 4% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.8 mg | 0.7 mg | 5% |
| Minerals | |||
| Calcium | 14 mg | 12 mg | 1% |
| Iron | 0.7 mg | 0.6 mg | 3% |
| Potassium | 380 mg | 331 mg | 7% |
| Magnesium | 34 mg | 30 mg | 7% |
| Sodium | 56 mg | 49 mg | 2% |
Source: USDA FoodData Central, "Fish, tilapia, cooked, dry heat" (FDC 175177). Values rounded.
Why is tilapia good for you?
- 23 g protein in 1 fillet, 46% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Quick pan-fried dinners
- Fish tacos
What should you watch out for?
- Lower in omega-3 fats than oily fish like salmon or sardines.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.
How does tilapia compare?
Common questions about tilapia
How many calories are in tilapia?
100 g of tilapia has 128 kcal. A typical portion, 1 fillet (87 g), has about 111 kcal.
How much protein is in tilapia?
Tilapia has 26 g of protein per 100 g, or about 23 g in 1 fillet.
Is tilapia good for weight loss?
Tilapia is fairly calorie-dense (128 kcal per 100 g), so portion size matters more than the food itself. 1 fillet is about 111 kcal.