Tilapia Macros: Complete Nutrition Facts & Calories

Tilapia is the budget-friendly protein that punches above its weight class. At 128 calories and 26 grams of protein per 100g, tilapia offers excellent macros at a fraction of the price of salmon or other premium fish. It’s mild-flavored, quick to cook, and works with almost any seasoning or sauce you throw at it.

For macro trackers, tilapia is a reliable workhorse. This guide covers everything you need to know about tilapia nutrition so you can track accurately and use it effectively in your meal plan.

Tilapia Macros: Quick Reference

Here’s the essential tilapia nutrition breakdown. Values are for plain cooked tilapia without added fats.

Measurement	Calories	Protein	Carbs	Fat
100g cooked	128	26g	0g	3g
4 oz (113g) cooked	145	29g	0g	3g
6 oz (170g) cooked	218	44g	0g	5g
1 fillet (~4 oz)	145	29g	0g	3g
100g raw	96	20g	0g	2g
1 lb cooked (454g)	581	118g	0g	14g

Key insight: Tilapia delivers exceptional protein density—more protein per calorie than most animal proteins except shrimp.

Raw vs. Cooked Weight

Tilapia loses about 20-25% of its weight during cooking due to moisture loss.

Raw Weight	Cooked Weight	Calories
5 oz (142g) raw	~4 oz (113g) cooked	145 cal
6 oz (170g) raw	~4.8 oz (136g) cooked	174 cal
8 oz (227g) raw	~6.4 oz (181g) cooked	232 cal

Best practice: Weigh tilapia before cooking and log as “raw,” or weigh after and log as “cooked.” Just match your tracking app entry.

Tilapia Macros by Cooking Method

How you prepare tilapia significantly affects the final macros.

Baked or Grilled (No Added Fat)

Serving	Calories	Protein	Carbs	Fat
1 fillet (4 oz)	145	29g	0g	3g
6 oz	218	44g	0g	5g

Pure, lean protein. Best for strict calorie counting or cutting phases.

Pan-Seared in Olive Oil (1 tbsp)

Serving	Calories	Protein	Carbs	Fat
1 fillet (4 oz)	265	29g	0g	17g
6 oz	338	44g	0g	19g

Adding oil doubles the calories but adds healthy fats. Good for keto or maintenance phases.

Butter-Basted (2 tbsp butter)

Serving	Calories	Protein	Carbs	Fat
1 fillet (4 oz)	345	29g	0g	26g

Butter adds rich flavor and significant fat. Track the butter separately for accuracy.

Breaded and Fried

Serving	Calories	Protein	Carbs	Fat
1 fillet (4 oz)	280	24g	15g	14g

Breading adds carbs and frying adds fat. Nearly double the calories of plain tilapia.

Blackened/Cajun

Serving	Calories	Protein	Carbs	Fat
1 fillet (4 oz)	160	29g	2g	4g

Spice rubs add minimal calories. A flavorful way to keep tilapia lean.

Understanding Macronutrients

Tilapia is an excellent example of a lean protein source. To learn how protein fits into your overall nutrition plan, check out what macronutrients are.

Tilapia vs. Other Fish

How does tilapia compare to other popular fish options?

Fish (100g cooked)	Calories	Protein	Carbs	Fat
Tilapia	128	26g	0g	3g
Salmon	208	20g	0g	13g
Cod	105	23g	0g	1g
Shrimp	99	24g	0g	1g
Tuna	132	29g	0g	1g
Catfish	150	18g	0g	8g

The verdict: Tilapia sits in the lean fish category with excellent protein density. Less omega-3s than salmon, but significantly fewer calories. A great budget option.

Tilapia vs. Other Proteins

Protein (100g cooked)	Calories	Protein	Carbs	Fat
Tilapia	128	26g	0g	3g
Chicken breast	165	31g	0g	3.6g
Turkey breast	135	30g	0g	1g
Eggs	155	11g	1g	13g
Ground beef 90% lean	217	27g	0g	11g

Tilapia has fewer calories per 100g than chicken breast while providing nearly as much protein. It’s one of the most calorie-efficient proteins available.

How Tilapia Fits Different Diets

Keto and Low-Carb

Tilapia is perfect for keto with zero carbs. However, it’s very lean, so:

• Cook in butter or olive oil to add healthy fats
• Pair with high-fat sides (avocado, cheese sauces)
• Use creamy toppings (garlic aioli, lemon butter)

Calorie Deficit / Weight Loss

Tilapia is ideal for aggressive fat loss:

• 128 calories per 100g is very low
• High protein promotes satiety
• Budget-friendly for eating well while cutting
• Mild flavor works with low-calorie seasonings

A 6 oz serving gives you 44g protein for just 218 calories—excellent for staying full on a deficit.

High-Protein Diets

Tilapia makes hitting protein targets easy and affordable. Two fillets provide nearly 60g of protein for under 300 calories. Excellent for bodybuilders and athletes who need high protein without excess calories.

Flexible Dieting

Tilapia fits perfectly into flexible dieting. Its low calorie count leaves room in your budget for other foods you enjoy. Use it as your protein base 2-3 times per week for variety.

Meal Ideas with Tilapia

Lean and Clean Tilapia Plate (350 cal, 48g protein, 25g carbs, 7g fat)

• 6 oz baked tilapia
• 1 cup roasted vegetables
• 1/2 cup quinoa
• Lemon and herbs

Keto Garlic Butter Tilapia (420 cal, 35g protein, 3g carbs, 30g fat)

• 5 oz pan-seared tilapia
• 2 tbsp garlic butter sauce
• Sautéed spinach
• Roasted asparagus

Tilapia Tacos (450 cal, 38g protein, 35g carbs, 16g fat)

• 5 oz blackened tilapia
• 2 corn tortillas
• Cabbage slaw
• Avocado crema
• Lime

Meal Prep Tilapia Bowl (380 cal, 40g protein, 35g carbs, 8g fat)

• 5 oz baked tilapia
• 3/4 cup brown rice
• Steamed broccoli
• Low-sodium teriyaki (1 tbsp)

Mediterranean Tilapia (320 cal, 36g protein, 12g carbs, 14g fat)

• 5 oz tilapia
• Cherry tomatoes
• Kalamata olives
• Capers
• Olive oil drizzle
• Fresh herbs

Calculate Your Macros

Wondering how tilapia fits your daily targets? Use our macro calculator to determine your ideal protein, carb, and fat goals based on your specific needs.

Buying and Storing Tips

Fresh vs. Frozen

Frozen tilapia is perfectly fine—often fresher than “fresh” fish that’s been sitting at the counter. Buy frozen for:

• Better value
• Longer storage
• Cook only what you need
• Consistent quality

What to Look For

• Firm, moist flesh
• No fishy or ammonia smell
• Clear packaging without ice crystals (frozen)
• Farm-raised tilapia is most common and affordable

Storage

• Fresh refrigerator: 1-2 days
• Frozen: 6-9 months
• Thaw in refrigerator overnight or under cold water
• Never thaw at room temperature

Common Forms

• Frozen fillets: Most economical, individually wrapped
• Fresh fillets: Convenient but more expensive
• Whole fish: Cheapest per pound but requires cleaning

Tilapia Concerns Addressed

Is Tilapia “Bad” Fish?

You may have heard tilapia criticized online. Here’s the reality:

• Omega-3 content: True, tilapia has less omega-3s than salmon. But it’s still a healthy protein source.
• Farm-raised concerns: Most tilapia is farm-raised. Quality varies by source—US and European farms have strict standards.
• Inflammation claims: Debunked. Tilapia doesn’t cause inflammation when eaten as part of a balanced diet.

Bottom line: Tilapia is a healthy, affordable protein. It won’t replace salmon’s omega-3 benefits, but it’s nutritious and macro-friendly.

Mercury Content

Tilapia is a low-mercury fish—one of the safest choices for regular consumption. Unlike tuna or swordfish, you can eat tilapia multiple times per week without mercury concerns.

Cooking Tips for Best Results

Don’t Overcook

Tilapia cooks quickly (3-4 minutes per side). It’s done when:

• Flesh is opaque and white throughout
• Flakes easily with a fork
• Internal temperature reaches 145°F (63°C)

Add Flavor

Tilapia is mild, which is a feature not a bug:

• Takes on any seasoning well
• Works with bold flavors (blackened, Cajun, curry)
• Pairs with light flavors too (lemon, herbs, garlic)

Prevent Sticking

• Pat fillets completely dry before cooking
• Use a hot pan with oil
• Don’t move the fish until it releases naturally

Final Thoughts

Tilapia is the unsung hero of macro-friendly proteins. At 128 calories and 26g protein per 100g, it delivers excellent nutrition at a budget-friendly price point.

Best uses:

• Weight loss (high protein, low calories)
• Budget-conscious meal prep
• Protein variety beyond chicken
• Quick weeknight dinners (cooks in minutes)

Tips for success:

• Buy frozen for best value
• Cook with minimal added fat for cutting
• Add butter/oil for keto and maintenance
• Season boldly—tilapia is a blank canvas

Whether you’re cutting weight, building muscle, or just eating healthy on a budget, tilapia deserves a regular spot in your meal rotation.