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Cichlidae (Tilapia)

Cichlidae (Tilapia) · Cichlidae

Fish, tilapia, raw

Nutrition facts per 100 g · edible portion

Aquatic Foods
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2 forms & preparations
Fish, tilapia, cooked, dry heat Fish, tilapia, raw
Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, tilapia, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

5%
96 kcal Calories
40%
20.1 g Protein
0%
0.0 g Carbs
2%
1.7 g Fat

Very good nutrient density 46/100

How many beneficial nutrients Fish, tilapia, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, tilapia, raw come from — the split across carbs, fat & protein.

What Fish, tilapia, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Selenium76% Vitamin B1266% Protein40% Niacin (B3)24% Vitamin D16% Phosphorus14% Vitamin B610% Pantothenic Acid (B5)10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate0.0 g
0%
Dietary Fiber0.0 g
0%
Total Sugars0.0 g—
Fats & Fatty AcidsAmount% DV
Total Fat1.7 g
2%
Saturated Fat0.6 g
3%
Monounsaturated Fat0.5 g—
Polyunsaturated Fat0.4 g—
Omega-3 Fatty Acids33.0 mg—
Omega-6 Fatty Acids158.0 mg—
Protein & Amino AcidsAmount% DV
Protein20.1 g
40%
Histidine470.0 mg—
Isoleucine930.0 mg—
Leucine1,603.0 mg—
Lysine1,810.0 mg—
Methionine593.0 mg—
Phenylalanine810.0 mg—
Threonine950.0 mg—
Tryptophan210.0 mg—
Valine970.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C0.0 mg
0%
Vitamin D3.1 mcg
16%
Vitamin E0.4 mg
3%
Vitamin K1.4 mcg
1%
Thiamin (B1)0.0 mg
3%
Riboflavin (B2)0.1 mg
5%
Niacin (B3)3.9 mg
24%
Vitamin B60.2 mg
10%
Folate (B9)24.0 mcg
6%
Vitamin B121.6 mcg
66%
Pantothenic Acid (B5)0.5 mg
10%
Choline42.5 mg
8%
Betaine21.7 mg—
MineralsAmount% DV
Calcium10.0 mg
1%
Iron0.6 mg
3%
Magnesium27.0 mg
6%
Phosphorus170.0 mg
14%
Potassium302.0 mg
6%
Sodium52.0 mg
2%
Zinc0.3 mg
3%
Copper0.1 mg
8%
Manganese0.0 mg
2%
Selenium41.8 mcg
76%
SterolsAmount% DV
Cholesterol50.0 mg
17%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash0.9 g—

About Fish, tilapia, raw

Tilapia is a mild, white-fleshed freshwater fish that has become one of the most widely farmed fish in the world. Its gentle, almost neutral flavor and firm, flaky texture make it an easy fish for people who say they don't like fish — it takes on seasoning readily and works in everything from fish tacos to a quick pan-fry.

Raw tilapia is lean and protein-rich, with about 96 calories and a generous 20 grams of protein per 100 grams, while carrying under 2 grams of fat. It is a good source of selenium, vitamin B12 and phosphorus. One thing it is not known for is omega-3 fats: unlike oily fish such as salmon or herring, tilapia contains very little of them, so it complements rather than replaces those richer fish in the diet.

Because it is so mild, tilapia is best with assertive flavors — lemon, garlic, chilli, herbs or a spice rub — and cooks in minutes by baking, grilling, pan-searing or steaming. It is widely available and inexpensive, which is much of the reason for its popularity on weeknight tables.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, tilapia, raw?

There are 96 calories in 100 g of Fish, tilapia, raw, or about 111 calories in 1 fillet (116 g).

How much protein is in Fish, tilapia, raw?

Fish, tilapia, raw contains 20.1 g of protein per 100 g.

How many carbs are in Fish, tilapia, raw?

Fish, tilapia, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, tilapia, raw?

Fish, tilapia, raw provides 1.7 g of total fat per 100 g.

What is Fish, tilapia, raw a good source of?

Fish, tilapia, raw is an excellent source of Selenium (76% DV), Vitamin B12 (66% DV), Protein (40% DV) and Niacin (B3) (24% DV) and a good source of Vitamin D, Phosphorus, Vitamin B6 and Pantothenic Acid (B5) (per 100 g). Daily Values are based on a 2,000-calorie diet.

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