Tilapia nutrition facts

Tilapia (3 oz, 85 g) has 109 calories, 22.2 g protein, 0 g fiber, 2.3 g fat. It is an excellent source of selenium (84% DV), vitamin B12 (66% DV), protein (44% DV) and a good source of vitamin D and phosphorus.

Selenium 84% DV Vitamin B12 66% DV Protein 44% DV Niacin 25% DV Vitamin D 16% DV

#8 of 14 fish and seafood for selenium #5 of 14 fish and seafood for protein #6 of 11 fish and seafood for vitamin K

Nutrition Facts

Serving size3 oz (85 g)

Calories109

Total Fat 2.3g2.9%

Saturated Fat 0.8g4%

Cholesterol 48mg16%

Sodium 48mg2.1%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Protein 22.2g44%

Vitamin D 3.15µg16%

Calcium 12mg0.9%

Iron 0.6mg3.3%

Potassium 323mg6.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 81%
■ Fat 19%
■ Carbohydrate 0%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.2

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 36 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in tilapia

Nutrient	Per 3 oz	% Daily Value
Macronutrients
Calories	109 kcal	5.4%
Protein	22.2 g	44%
Total fat	2.3 g	2.9%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	0.8 g	4%
Monounsaturated fat	0.8 g	no DV
Polyunsaturated fat	0.5 g	no DV
Omega-3 (ALA+EPA+DHA)	0.15 g	no DV
Omega-6 (linoleic)	0.24 g	no DV
Cholesterol	48 mg	16%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.08 mg	6.6%
Riboflavin (B2)	0.06 mg	4.8%
Niacin (B3)	4 mg	25%
Pantothenic acid (B5)	0.56 mg	11%
Vitamin B6	0.1 mg	6.2%
Folate (DFE)	5 µg	1.3%
Vitamin B12	1.58 µg	66%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.67 mg	4.5%
Vitamin D	3.15 µg	16%
Vitamin K	0.8 µg	0.6%
Choline	44 mg	7.9%
Minerals
Sodium	48 mg	2.1%
Calcium	12 mg	0.9%
Iron	0.6 mg	3.3%
Magnesium	29 mg	6.9%
Phosphorus	173 mg	14%
Potassium	323 mg	6.9%
Zinc	0.3 mg	3.2%
Copper	0.06 mg	7.1%
Manganese	0.03 mg	1.4%
Selenium	46.2 µg	84%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	61 g	no DV
Amino acids
Tryptophan	0.225 g	no DV
Threonine	0.983 g	no DV
Isoleucine	1.037 g	no DV
Leucine	1.734 g	no DV
Lysine	1.968 g	no DV
Methionine	0.651 g	no DV
Phenylalanine	0.892 g	no DV
Valine	1.088 g	no DV
Histidine	0.497 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	128 kcal	6.4%
Protein	26.1 g	52%
Total fat	2.6 g	3.4%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	0.9 g	4.7%
Monounsaturated fat	1 g	no DV
Polyunsaturated fat	0.6 g	no DV
Omega-3 (ALA+EPA+DHA)	0.18 g	no DV
Omega-6 (linoleic)	0.28 g	no DV
Cholesterol	57 mg	19%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.09 mg	7.8%
Riboflavin (B2)	0.07 mg	5.6%
Niacin (B3)	4.7 mg	30%
Pantothenic acid (B5)	0.66 mg	13%
Vitamin B6	0.12 mg	7.2%
Folate (DFE)	6 µg	1.5%
Vitamin B12	1.86 µg	78%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.79 mg	5.3%
Vitamin D	3.7 µg	18%
Vitamin K	0.9 µg	0.8%
Choline	51 mg	9.3%
Minerals
Sodium	56 mg	2.4%
Calcium	14 mg	1.1%
Iron	0.7 mg	3.8%
Magnesium	34 mg	8.1%
Phosphorus	204 mg	16%
Potassium	380 mg	8.1%
Zinc	0.4 mg	3.7%
Copper	0.07 mg	8.3%
Manganese	0.04 mg	1.6%
Selenium	54.4 µg	99%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	72 g	no DV
Amino acids
Tryptophan	0.265 g	no DV
Threonine	1.156 g	no DV
Isoleucine	1.22 g	no DV
Leucine	2.04 g	no DV
Lysine	2.315 g	no DV
Methionine	0.766 g	no DV
Phenylalanine	1.05 g	no DV
Valine	1.28 g	no DV
Histidine	0.585 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	36 kcal	1.8%
Protein	7.4 g	15%
Total fat	0.8 g	1%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	0.3 g	1.3%
Monounsaturated fat	0.3 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.05 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	16 mg	5.4%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.03 mg	2.2%
Riboflavin (B2)	0.02 mg	1.6%
Niacin (B3)	1.3 mg	8.4%
Pantothenic acid (B5)	0.19 mg	3.8%
Vitamin B6	0.03 mg	2.1%
Folate (DFE)	2 µg	0.4%
Vitamin B12	0.53 µg	22%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.22 mg	1.5%
Vitamin D	1.05 µg	5.2%
Vitamin K	0.3 µg	0.2%
Choline	15 mg	2.6%
Minerals
Sodium	16 mg	0.7%
Calcium	4 mg	0.3%
Iron	0.2 mg	1.1%
Magnesium	10 mg	2.3%
Phosphorus	58 mg	4.6%
Potassium	108 mg	2.3%
Zinc	0.1 mg	1.1%
Copper	0.02 mg	2.4%
Manganese	0.01 mg	0.5%
Selenium	15.4 µg	28%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	20 g	no DV
Amino acids
Tryptophan	0.075 g	no DV
Threonine	0.328 g	no DV
Isoleucine	0.346 g	no DV
Leucine	0.578 g	no DV
Lysine	0.656 g	no DV
Methionine	0.217 g	no DV
Phenylalanine	0.298 g	no DV
Valine	0.363 g	no DV
Histidine	0.166 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #175177 ("Fish, tilapia, cooked, dry heat").

Frequently asked questions

How many calories are in tilapia?

Tilapia has 109 calories per 3 oz (85 g), or 128 calories per 100 g, according to USDA FoodData Central.

How much protein is in tilapia?

22.2 g of protein per 3 oz, which is 44% of the 50 g Daily Value.

What is tilapia rich in?

Per serving, tilapia is richest in Selenium at 84% of the Daily Value, Vitamin B12 (66%), Protein (44%), Niacin (B3) (25%).

Is tilapia healthy?

By nutrient density, tilapia scores 56 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fish and seafood

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.