Protein in Tilapia: How Much per 100g and per Portion
Raw tilapia provides 17.8g of protein per 100g. It is a very protein-dense food, delivering about 21g of protein for every 100 calories, which is useful for anyone tracking their macros. The data presented is for the raw fish, so cooking will alter the nutritional values per 100g.
CoFID 16-154 · Tilapia, raw
What the numbers say
- High protein per calorie. Tilapia offers a high protein return for its energy, with 20.9g of protein for every 100 kcal. Protein accounts for 84% of its total calories, a very high proportion.
- Low in fat, sugar, and salt. According to UK front-of-pack labelling guidance, raw tilapia is rated ‘low’ for fat, saturated fat, sugars, and salt. It contains just 1.5g of fat and 0.13g of salt per 100g.
- No carbohydrate. This fish contains no carbohydrate or sugars. This makes it a straightforward addition to meals when you want to source protein and fat without adding carbohydrates.
Tilapia macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 85 kcal 358 kJ |
4% | – |
| Protein | 17.8g | 36% | – |
| Fat | 1.5g | 2% | low |
| of which saturates | 0.3g | 2% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.13g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in tilapia by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 17.8g | 85 | 0g | 1.5g |
| 150g | 26.7g | 128 | 0g | 2.2g |
| 200g | 35.6g | 170 | 0g | 3g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of tilapia for 20g or 30g of protein
- To get 30g of protein from this fish, you would need to consume a 169g portion, which would provide 143 kcal and 2.5g of fat.
- For a smaller 20g protein target, a raw weight of 112g is needed, containing 96 kcal.
- Always weigh fish raw before cooking for the most accurate tracking, as cooking methods and water loss will change the weight and nutrient concentration per 100g.
How it compares with other fish and seafood
Within the fish and seafood category on this site, raw tilapia ranks 18th out of 23 for protein per 100g. However, its protein density is more notable, ranking 9th in its group and 15th out of all 137 foods on the site for protein per 100 kcal. This high protein-to-calorie ratio places it alongside other lean seafood. For instance, its protein content of 17.8g per 100g is very similar to octopus (17.9g), but lower than that of lobster (22.1g) or shrimps (23.8g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Tilapia | 17.8g | 85 | 20.9g |
| Octopus | 17.9g | 83 | 21.6g |
| Lobster | 22.1g | 103 | 21.5g |
| Shrimps | 23.8g | 117 | 20.3g |
| Squid | 15.4g | 81 | 19g |
Quick answers
How much protein is in a 150g tilapia fillet?
A 150g portion of raw tilapia contains 26.7g of protein. This amount also provides 128 calories and 2.2g of fat.
Is tilapia a lean protein source?
Yes, it is very lean. It has only 1.5g of fat per 100g and is rated ‘low’ for both fat and saturated fat on front-of-pack nutrition labels.
Does tilapia have any carbs?
No, the nutritional data shows that raw tilapia contains 0.0g of carbohydrate and 0.0g of sugars.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.