Tilapia, raw: Nutrition Facts
Generic food Raw Fish and Seafood
Tilapia, raw contains 96 kcal per 100 g. A typical serving of 1 fillet (116 g) provides about 111 kcal.
Roughly 84% of its calories come from protein, with 16% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.
100 g provides 76% of the Daily Value for selenium, 66% of the Daily Value for Vitamin B12 and 24% of the Daily Value for Niacin (B3).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 96 kcal | |
| Total fat M | 1.7 g | 2% |
| Saturated fat C | 0.59 g | 3% |
| Cholesterol M | 50 mg | 17% |
| Sodium M | 52 mg | 2% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein M | 20.1 g | 40% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D ? | 3.1 µg | 16% |
| Vitamin E M | 0.4 mg | 3% |
| Vitamin K M | 1.4 µg | 1% |
| Thiamin (B1) M | 0.041 mg | 3% |
| Riboflavin (B2) M | 0.063 mg | 5% |
| Niacin (B3) M | 3.9 mg | 24% |
| Pantothenic acid (B5) M | 0.49 mg | 10% |
| Vitamin B6 M | 0.16 mg | 10% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 M | 1.6 µg | 66% |
| Choline ? | 42.5 mg | 8% |
| Calcium M | 10 mg | 0.8% |
| Iron M | 0.56 mg | 3% |
| Magnesium M | 27 mg | 6% |
| Phosphorus M | 170 mg | 14% |
| Potassium M | 302 mg | 6% |
| Zinc M | 0.33 mg | 3% |
| Copper M | 0.075 mg | 8% |
| Manganese M | 0.037 mg | 2% |
| Selenium M | 41.8 µg | 76% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 84%
- Fat 16%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein20.1 gabove the median for finfish and shellfish products (median 19.9 g)
- Fat1.7 gbelow the median for finfish and shellfish products (median 2.7 g)
- Saturated fat0.59 gbelow the median for finfish and shellfish products (median 0.63 g)
- Sodium52 mgin the lowest quarter of finfish and shellfish products (median 93.9 mg)
- Protein per 100 kcal20.9 gprotein density, useful for comparing foods with different calorie levels
- Water78.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.5 g |
|---|---|
| Polyunsaturated fat C | 0.36 g |
Amino acids (18)
| Tryptophan M | 0.21 g |
|---|---|
| Threonine M | 0.95 g |
| Isoleucine M | 0.93 g |
| Leucine M | 1.6 g |
| Lysine M | 1.8 g |
| Methionine M | 0.59 g |
| Cystine M | 0.22 g |
| Phenylalanine M | 0.81 g |
| Tyrosine M | 0.68 g |
| Valine M | 0.97 g |
| Arginine M | 1.3 g |
| Histidine M | 0.47 g |
| Alanine M | 1.2 g |
| Aspartic acid M | 2.3 g |
| Glutamic acid M | 3.2 g |
| Glycine M | 1 g |
| Proline M | 0.76 g |
| Serine M | 0.81 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) M | 0.005 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.086 g |
| ALA (omega-3, 18:3 n-3) M | 0.033 g |
| Linoleic acid (omega-6, 18:2) M | 0.16 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.053 g |
| SFA 16:0 M | 0.42 g |
| SFA 18:0 M | 0.11 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.38 g |
| PUFA 18:3 ? | 0.033 g |
| PUFA 20:4 M | 0.023 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.099 g |
| PUFA 18:4 M | 0.003 g |
| MUFA 20:1 M | 0.02 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0.043 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.003 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0.01 g |
| MUFA 15:1 M | 0 g |
Carotenoids (14)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 124 IU |
| Vitamin D3 (cholecalciferol) I | 3.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.1 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 78.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.93 g |
| Theobromine Z | 0 mg |
| Energy C | 400 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 24 µg |
| Betaine M | 21.7 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Tilapia
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked | 150 | 23.2 g | 0 g | 5.9 g |
| Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked | 430 | 39.9 g | 0 g | 30 g |
| Fish, salmon, king, chinook, liver (Alaska Native) | 156 | 16.6 g | 4.3 g | 8 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Fish, halibut, raw, with skin (Alaska Native) Raw | 116 | 20.5 g | 1.8 g | 2.9 g |
| Fish, salmon, coho (silver), raw (Alaska Native) Raw | 140 | 22.6 g | 0 g | 5.6 g |
| Fish, salmon, red, canned, bones removed (Alaska Native) Canned | 161 | 27.3 g | 0 g | 5.8 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked | 206 | 35.2 g | 0 g | 7.3 g |
| Fish, salmon, red, (sockeye), kippered (Alaska Native) | 141 | 24.5 g | 0 g | 4.8 g |
| Fish, salmon, king, with skin, kippered, (Alaska Native) | 209 | 23.2 g | 0 g | 13 g |
| Fish, sheefish, raw (Alaska Native) Raw | 115 | 22.3 g | 0 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turtle, green, raw Raw | 89 | 19.8 g | 0 g | 0.5 g |
| Crustaceans, shrimp, raw Raw | 85 | 20.1 g | 0 g | 0.51 g |
| Crustaceans, spiny lobster, mixed species, raw Raw | 112 | 20.6 g | 2.4 g | 1.5 g |
| Crustaceans, crab, queen, raw Raw | 90 | 18.5 g | 0 g | 1.2 g |
| Crustaceans, crab, blue, raw Raw | 87 | 18.1 g | 0.04 g | 1.1 g |
| Crustaceans, crab, alaska king, raw Raw | 84 | 18.3 g | 0 g | 0.6 g |
| Crustaceans, crab, dungeness, raw Raw | 86 | 17.4 g | 0.74 g | 0.97 g |
| Alaska Pollock, raw Raw | 79 | 17.3 g | 0.057 g | 0.99 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw tilapia?
100 g of raw tilapia has 96 kcal. 1 fillet (116 g): about 111 kcal.
Is raw tilapia high in protein?
Raw tilapia contains 20.1 g of protein per 100 g (40% of the 50 g Daily Value), or 23.3 g in 1 fillet (116 g). About 84% of its calories come from protein. Compared with other finfish and shellfish products, that is above the median (median 19.9 g).
How many carbs are in raw tilapia?
Raw tilapia has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in raw tilapia?
Raw tilapia contains 1.7 g of fat per 100 g, of which 0.59 g is saturated (3% of the Daily Value).
What vitamins and minerals does raw tilapia contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (76% DV), Vitamin B12 (66% DV), Niacin (B3) (24% DV), Vitamin D (16% DV) and phosphorus (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw tilapia?
100 g contains 52 mg of sodium, 2% of the 2,300 mg Daily Value.
Does tilapia have the same nutrition raw and cooked?
No. Per 100 g, tilapia, raw has 96 kcal, while fish, salmon, king, chinook, smoked and canned (Alaska Native) has 150 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 175176. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Fish, tilapia, raw". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.