Tilapia nutrition

Tilapia (cooked, dry heat), 3.5 oz (100g)

Calories:                                128 kcal
Protein:                                 26 g
Carbohydrate:                       0 g
Total Fat:                              3 g
Saturated fat: 1 g
Unsaturated fat: 2 g
Transfat: 0 g
Cholesterol:                          57 mg
Fiber:                                    0 g

Tilapia will provide you with plenty of protein without adding many calories to your diet and it contains no carbohydrates.

nutritional value grilled tilapia

Tilapia (cooked, dry heat), 3.5 oz (100g)

Selenium:                              54.40 mcg   (78% DV)
Vitamin B12:                        1.86 mcg     (31% DV)
Niacin:                                  4.74 mg       (24% DV)
Phosphorus:                          204.00 mg   (20% DV)
Potassium:                            380 mg        (11% DV)

Tilapia is an excellent source of phosphorus, niacin, selenium and vitamin B12, and a good source of potassium.


The exact nutritional value of a fish is affected by several factors, including its diet and how we handle it after it has been killed. Consumers can affect the nutritional value of tilapia by putting pressure on tilapia farmers and show their willingness to pay a little bit more for tilapia brought up on a varied and nutritious diet. You can also make sure that as much nutrients as possible remains in your fish by following the following guidelines.

  • When purchasing whole, fresh tilapia, make sure each fish has clear eyes, clean gills, and moist, shiny and tightly adhering scales.
  • When purchasing whole, fresh tilapia or fresh tilapia fillets, only pick the ones that smell fresh. Discard any fish or fish fillet that gives of a musky odor.
  • After thawing frozen tilapia, examine it carefully and discard any fishes or fillets that feel mushy or give off a strange odor.
  • Fresh tilapia should always be stored in the refrigerator. If you know that it will take some time before you arrive to your home after purchasing fresh fish, take a cooling bag with you to store it in. Many people don’t realize how hot their cars become and how much this aids bacterial growth and nutrient loss.
  • Fresh or thawed tilapia can be stored in the refrigerator for two days, provided that the temperature is really low. (32 to 38°F / 0 to 3°C).
  • Suitably packaged frozen tilapia can be stored in the freezer for up to four months, provided that the freezer is cool enough (at least 0°F or minus18°C). Don’t give the fish any chance to thaw as you transport it from the store to your freezer.
  • Don’t let frozen tilapia thaw in room temperature; thawing it in the refrigerator is much better.
  • Tilapia that has been thawed should not be frozen again.