How much protein is in tilapia?

One tilapia fillet (116 g, raw) has 23 g of protein (111 kcal); 100 g has 20.1 g.

Feast Factsper 100 g raw

PER 100 GProtein

20.1g

Calories96

Carbohydrate0g

Fiber0g

Sugars0g

Fat1.7g

Saturated0.6g

Sodium52 mg

20.9 g protein per 100 kcal · USDA FoodData Central

Protein verdictLean protein source

20.9 g of protein per 100 kcal (84% of its calories): 10 g or more is lean on our scale.

25 g of protein from tilapia alone takes 124 g (about 1.1 tilapia fillets) and 119 kcal.

#3 of 6 in Fish & seafood for protein per 100 g, #4 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in tilapia per portion, raw weight
Portion (raw)	Protein	kcal	Fat
100 g	20.1 g	96	1.7 g
1 oz (28 g)	5.7 g	27	0.5 g
4 oz (113 g)	23 g	109	1.9 g
1 lb (454 g)	91 g	435	7.7 g
1 fillet (116 g)	23 g	111	2 g

One tilapia fillet (116 g, raw) is 19% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Weights are raw. Cooking drives off water, so cooked meat has more protein per 100 g, but each piece keeps the protein it started with.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than smoked salmon and less than shrimp, ahi tuna and cod.

tilapia compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Shrimp	20.1 g	85	23.6 g
Ahi tuna	24.4 g	109	22.4 g
Cod	17.8 g	82	21.7 g
Tilapia	20.1 g	96	20.9 g
Smoked salmon	18.3 g	117	15.6 g

All 200 foods →

Recipes with tilapia

No library recipe uses tilapia yet. High-Protein Dinner Recipes →

Questions

How much protein is in one tilapia fillet?

One tilapia fillet (116 g, raw) has 23 g of protein and 111 kcal, with 0 g of carbohydrate and 2 g of fat.

How much protein is in 100 g of tilapia?

100 g of tilapia has 20.1 g of protein, 96 kcal, 0 g of carbohydrate and 1.7 g of fat (USDA FoodData Central 175176).

Is tilapia a good source of protein?

Lean protein source: 20.9 g of protein per 100 kcal (84% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from tilapia alone takes 124 g (about 1.1 tilapia fillets) and 119 kcal.

Which has more protein, tilapia or shrimp?

Per 100 g they are level, at 20.1 g of protein each. Per 100 kcal: tilapia 20.9 g, shrimp 23.6 g.

Source: USDA FoodData Central, SR Legacy 175176: “Fish, tilapia, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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