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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 for nerve function and selenium, which acts as a powerful antioxidant to protect cells.
Tilapia is an excellent source of protein, providing approximately 20.08 grams per 100-gram serving. This high protein-to-calorie ratio makes it ideal for muscle repair and maintaining lean body mass.
Tilapia is very effective for weight loss because it contains only 96 calories per 100g while being high in protein. Its low fat content and lack of carbohydrates help you stay full without consuming excessive calories.
Yes, tilapia is keto-friendly as it contains zero carbohydrates. While it is a leaner fish, you can easily incorporate it into a ketogenic diet by cooking it with healthy fats like butter, olive oil, or avocado oil.
Raw tilapia fillets are naturally gluten-free. However, always check the labels on pre-marinated or breaded frozen fillets, as those often contain wheat-based coatings or thickeners.
Tilapia is versatile and can be baked, pan-seared, grilled, or air-fried. Because the fillets are relatively thin, they cook quickly, usually taking only 3-4 minutes per side until the flesh is opaque and flakes easily with a fork.
Tilapia has a very mild, neutral flavor with a slightly sweet undertone and a firm, flaky texture. Because it lacks a strong 'fishy' taste, it is an excellent canvas for various seasonings, marinades, and sauces.
tilapia fillets is a versatile ingredient found in cuisines around the world. With 96 calories per 100g and 20.08 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Discover 4 recipes featuring tilapia fillets with step-by-step instructions.
Browse recipes →Fresh tilapia should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days. If you cannot cook it within that timeframe, it is best to freeze it immediately to maintain quality.
Spoiled tilapia will have a pungent, sour, or ammonia-like smell and a slimy or sticky texture on the surface. If the flesh appears dull, yellowish, or loses its firmness, it should be discarded.
No, tilapia is consistently ranked as one of the fish lowest in mercury because it is a fast-growing, short-lived species. This makes it a safe seafood choice for regular consumption, including for children and pregnant women.
