Calories in a cooked tilapia fillet
A cooked tilapia fillet has 111 calories
A cooked tilapia fillet has 111 calories. USDA's fillet weighs 87 g after cooking with dry heat.
Half a fillet is 56 calories.
USDA FoodData Central. Fish, tilapia, cooked, dry heat. Source checked September 29, 2026.
Weighed raw or weighed cooked
USDA's raw and cooked tilapia records come from the same series. Its raw fillet weighs 116 g and its cooked fillet 87 g, and both come to 111 calories.
Per 100 g the numbers differ, 96 calories raw and 128 cooked, so match the number to how you weighed the fish.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cooked tilapia fillet | 87 g | 111 | 22.8 | 0 | 2.3 | 0 | 0 | 48.7 | 0 | USDA portion, 1 fillet |
| Half a cooked tilapia fillet | 43.5 g | 56 | 11.4 | 0 | 1.2 | 0 | 0 | 24.4 | 0 | Half a fillet, computed from USDA's 1 fillet |
| 1 raw tilapia fillet | 116 g | 111 | 23.3 | 0 | 2 | 0 | 0 | 60.3 | 0 | USDA portion, 1 fillet |
USDA FoodData Central. Fish, tilapia, cooked, dry heat. USDA FoodData Central. Fish, tilapia, raw. Source checked September 29, 2026.
Protein and fat in cooked tilapia
Per 100 g, cooked tilapia has 26.1 g of protein and 2.6 g of fat, with no carbs.
The table below is for one cooked fillet.
Planning fish for dinner? Cooked cod and salmon each have a page, and the full list of calorie references covers other proteins.
| Nutrient | 1 cooked tilapia fillet | Per 100 g |
|---|---|---|
| Calories | 111 kcal | 128 kcal |
| Protein | 22.8 g | 26.1 g |
| Carbs | 0 g | 0 g |
| Fat | 2.3 g | 2.6 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Sodium | 48.7 mg | 56 mg |
USDA FoodData Central. Fish, tilapia, cooked, dry heat. Source checked September 29, 2026.
A raw fillet next to a cooked one
Fillet for fillet, the two records are close. The raw fillet lists 23.3 g of protein and 2 g of fat, and the cooked fillet lists 22.8 g of protein and 2.3 g of fat.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Cooked tilapia, dry heat | 100 g | 128 | 26.1 | 0 | 2.6 | 0 | 0 | 56 | 0 |
| Raw tilapia | 100 g | 96 | 20.1 | 0 | 1.7 | 0 | 0 | 52 | 0 |
USDA FoodData Central. Fish, tilapia, cooked, dry heat. USDA FoodData Central. Fish, tilapia, raw. Source checked September 29, 2026.
Weigh the fillet on your plate
Fillets vary in size, so weigh yours after cooking and enter the grams below. The calculator below uses cooked tilapia, 128 calories per 100 g.
Cooked in butter or served with a sauce? Tell TrueCal how you made it and review the estimate.
87 g has about 111 calories.
USDA FoodData Central. Fish, tilapia, cooked, dry heat. USDA FoodData Central. Fish, tilapia, raw. Source checked September 29, 2026.
How much protein does a cooked tilapia fillet have?
A cooked fillet has 22.8 g of protein. Half a fillet has 11.4 g.
USDA FoodData Central. Fish, tilapia, cooked, dry heat. Source checked September 29, 2026.
Should I weigh tilapia raw or cooked?
Either works if the number matches. Use 96 calories per 100 g for raw tilapia and 128 for cooked.
USDA FoodData Central. Fish, tilapia, cooked, dry heat. USDA FoodData Central. Fish, tilapia, raw. Source checked September 29, 2026.
Log the portion you ate
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USDA FoodData Central. Fish, tilapia, cooked, dry heat. USDA FoodData Central. Fish, tilapia, raw. Source checked September 29, 2026.