raw tilapia
Also known as: tilapia
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Also known as: tilapia
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, tilapia is a healthy, lean protein source that is low in calories and fat. It provides essential nutrients like vitamin B12, niacin, and phosphorus, which support energy levels and bone health.
Raw tilapia is an excellent protein source, containing approximately 20.1 grams of protein per 100-gram serving. This high protein-to-calorie ratio makes it ideal for muscle repair and growth.
Tilapia is excellent for weight management because it is very low in calories (96 per 100g) and contains almost no fat. Its high protein content also helps promote satiety, keeping you full for longer.
Yes, tilapia is highly keto-friendly as it contains 0 grams of carbohydrates. It is a pure source of protein and healthy fats, making it a staple for low-carb and ketogenic diets.
Naturally, raw tilapia is 100% gluten-free. However, be cautious with seasonings, marinades, or breading used during preparation, as these may contain gluten.
Tilapia has a very mild, slightly sweet flavor and a firm, flaky texture. Because it lacks a strong 'fishy' taste, it is a popular choice for those who are sensitive to more oily or pungent seafood.
Tilapia is versatile and can be baked, pan-seared, grilled, or steamed. Because the fillets are usually thin, they cook quickly—typically in 3 to 5 minutes per side depending on the heat.
While some use it for ceviche, it is generally recommended to cook tilapia to an internal temperature of 145°F (63°C) to eliminate parasites. If eating raw, ensure it is specifically labeled 'sushi-grade' and sourced from a reputable supplier.
raw tilapia is a versatile ingredient found in cuisines around the world. With 96 calories per 100g and 20.1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 1 recipes featuring raw tilapia with step-by-step instructions.
Browse recipes →Raw tilapia should be stored in the coldest part of the refrigerator and used within 1 to 2 days of purchase. For longer storage, wrap it tightly and freeze it for up to 6 to 9 months.
Fresh tilapia should have a mild scent; a strong, sour, or ammonia-like odor indicates spoilage. Additionally, avoid fillets that feel slimy to the touch or appear dull and discolored.