Calories in Tilapia 🐟
Per 1 fillet (87g)
Nutrition Facts
Serving: 1 fillet (87g)
About Tilapia
Tilapia is a valuable protein source providing 26g of protein per 1 fillet (87g) at 128 calories. Its mild white flavor makes it a popular choice in kitchens worldwide. Beyond protein, tilapia is recognized for affordable protein, contributing essential nutrients that support muscle health, immune function, and overall wellbeing. It can be prepared in countless ways to suit any cuisine or dietary preference.
Health Benefits of Tilapia
Excellent Protein Source
Tilapia delivers 26g of protein per serving, making it an outstanding choice for muscle repair, immune function, and satiety. Protein is the most satiating macronutrient, helping you feel full longer after meals.
Supports Muscle Maintenance
The high-quality protein in tilapia provides essential amino acids that your body needs for muscle repair and growth. This is especially important after exercise or during periods of calorie restriction.
Potassium for Heart Health
With 380mg of potassium per serving, tilapia helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Tilapia can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of tilapia and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half portion (44g) | 64 | 0.0g | 13.0g | 1.4g |
| Small serving (65g) | 96 | 0.0g | 19.5g | 2.0g |
| Regular serving (87g) | 128 | 0.0g | 26.0g | 2.7g |
| Medium serving (109g) | 160 | 0.0g | 32.5g | 3.4g |
| Large serving (130g) | 192 | 0.0g | 39.0g | 4.1g |
| Double serving (174g) | 256 | 0.0g | 52.0g | 5.4g |
Is Tilapia Good for Weight Loss?
Tilapia at 128 calories per 1 fillet (87g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. The high protein content (26g) makes it particularly useful during weight loss, as protein helps preserve muscle mass and boosts metabolism. Rather than eliminating tilapia from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Tilapia and Popular Diets
How tilapia fits into common eating plans:
Frequently Asked Questions
How many calories in tilapia?
Tilapia (1 fillet (87g)) contains approximately 128 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is tilapia good for weight loss?
Tilapia can fit into a weight loss diet with portion awareness. At 128 calories per 1 fillet (87g), it provides nutritional value and good protein for satiety. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How much protein does tilapia have?
Tilapia provides 26g of protein per 1 fillet (87g). This accounts for a significant portion of the recommended daily protein intake (46-56g for most adults). It is a complete protein containing all essential amino acids.
How should I prepare tilapia for the healthiest option?
Grilling, baking, broiling, or air-frying tilapia are the healthiest cooking methods as they require little to no added fat. Avoid deep-frying, which can more than double the calorie content. Season with herbs and spices instead of heavy sauces to keep calories in check while maximizing flavor.
Track Tilapia in Calory
Scan, search, or snap a photo. Calory makes logging tilapia instant with AI-powered food recognition.