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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, cooked tilapia is a very healthy lean protein source. It is low in calories and fat while providing essential nutrients like selenium, vitamin B12, and niacin, which support heart health, immune function, and energy metabolism.
Cooked tilapia is highly protein-dense, containing approximately 26.15 grams of protein per 100-gram serving. This makes it an excellent food choice for muscle building, tissue repair, and maintaining satiety.
Tilapia is an ideal food for weight management because it contains only 128 calories per 100g. Its high protein content helps you feel full longer, while its low fat content helps keep overall caloric intake down.
Yes, cooked tilapia is excellent for keto and low-carb diets as it contains 0 grams of carbohydrates. To increase the fat content for keto macros, it is often prepared with butter, olive oil, or creamy sauces.
Plain cooked tilapia is naturally gluten-free. However, you must be careful with preparation methods; avoid tilapia that has been breaded, floured, or cooked with soy sauce unless specifically labeled gluten-free.
Tilapia has a very mild, neutral flavor and a lean, flaky texture. Because it lacks a strong 'fishy' taste, it is a versatile ingredient that easily takes on the flavors of the spices, marinades, or sauces used during cooking.
Cooked tilapia can be safely stored in an airtight container in the refrigerator for 3 to 4 days. For the best quality, ensure it is cooled to room temperature before sealing and refrigerating.
cooked tilapia is a versatile ingredient found in cuisines around the world. With 128 calories per 100g and 26.15 grams of protein, it's a nutritious addition to many dishes.
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View all seafood →Discover 0 recipes featuring cooked tilapia with step-by-step instructions.
Browse recipes →Yes, you can freeze cooked tilapia for up to 3 months. To maintain texture and prevent freezer burn, wrap the fish tightly in plastic wrap or aluminum foil before placing it in a heavy-duty freezer bag.
The best way to reheat tilapia is in the oven at a low temperature (around 275°F) covered with foil to trap moisture. Alternatively, you can reheat it in a skillet over medium-low heat with a teaspoon of water or butter.
No, tilapia is consistently ranked as one of the fish with the lowest mercury levels. Because it is a fast-growing, short-lived fish that primarily eats algae, it does not accumulate mercury like larger predatory fish such as tuna or swordfish.