🐟 protein
Calories in Tilapia
108kcal
Per 4 oz fillet (113g)
Protein
22.6g
Carbs
0g
Fat
2.3g
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Tilapia fillet — mild white fish, low calorie, fast-cooking.
Cheaper and more available than cod or halibut. Lower omega-3 than salmon. Great for cuts.
Best for
- cutting or high-protein days — 20g protein / 100g at 96 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
How to log it
Prefer weighing tilapia after cooking if that is how you eat it, or stick to one convention. 4 oz fillet (~113g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The page numbers are for plain tilapia. Oil, breading, and restaurant sauces change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (plain) | ~96 | Matches the page numbers |
| Pan-cooked with oil | ~108–125 | Cooking fat on a lean cut |
| Breaded & fried | ~144–182 | Breading + frying oil |
| Restaurant sauced | ~120–163 | Butter, cream, glaze, or heavy sauce |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 oz fillet (113g) | 108 | 22.6g | 0g | 2.3g |
| 6 oz fillet (170g) | 163 | 34g | 0g | 3.4g |
Per 100g: 96 kcal · 20g P · 0g C · 2g F