Know what’s on your plate
Tilapia
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 96 kcal —
- Protein 20 g 40%
- Carbohydrate 0 g 0%
- Fat 1.7 g 2%
- Saturated fat 0.6 g 3%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 52 mg 2%
- Cholesterol 50 mg 17%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 3.1 µg 16%
- Vitamin E 0.4 mg 3%
- Vitamin K 1.4 µg 1%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 3.9 mg 24%
- Pantothenic acid (B5) 0.49 mg 10%
- Vitamin B6 0.16 mg 10%
- Folate (B9) 24 µg 6%
- Vitamin B12 1.6 µg 66%
- Choline 42.5 mg 8%
Minerals
- Calcium 10 mg 1%
- Iron 0.56 mg 3%
- Magnesium 27 mg 6%
- Phosphorus 170 mg 14%
- Potassium 302 mg 6%
- Zinc 0.33 mg 3%
- Copper 0.08 mg 8%
- Manganese 0.04 mg 2%
- Selenium 41.8 µg 76%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 96 | 20 g | 0 g | 1.7 g |
| 1 × fillet | 116 g | 111 | 23 g | 0 g | 2 g |
| 2 × fillet | 232 g | 223 | 47 g | 0 g | 3.9 g |
| ½ × fillet | 58 g | 56 | 12 g | 0 g | 1 g |
| 3 × fillet | 348 g | 334 | 70 g | 0 g | 5.9 g |
| 4 × fillet | 464 g | 445 | 93 g | 0 g | 7.9 g |
Similar foods
Questions about Tilapia
How do you cook tilapia fillets without drying them out?
Pat the fillets dry, season them and pan-fry in a little oil over medium heat for about 3–4 minutes per side, depending on thickness. Take them off the heat as soon as the flesh is opaque and flakes easily; for a temperature check, the centre should reach 63 °C.
Can you cook tilapia from frozen?
Yes: rinse off any ice glaze, pat the fillets dry and bake them from frozen at 220 °C for about 20–25 minutes, until opaque and flaky in the centre. Thawed fillets cook more evenly, so allow extra time if they are thick.
How long does raw tilapia keep in the fridge?
Keep raw tilapia covered in the coldest part of the fridge and cook it within 1–2 days of buying or thawing. Freeze it if you will not use it in that time; thaw it in the fridge rather than on the worktop.
What does tilapia taste like, and what goes well with it?
Tilapia has a mild flavour and a lean, flaky texture, so it takes well to lemon, garlic, chilli and herbs. Serve it with rice, potatoes or couscous and a bright salad, or tuck it into tacos with slaw and salsa.
Can you use tilapia instead of cod?
Yes, especially in fish tacos, curries and baked dishes where the sauce brings plenty of flavour. Tilapia fillets are often thinner than cod, so start checking them earlier to avoid overcooking.
How does tilapia compare with pangasius?
Tilapia has more protein: 20 g per 100 g, compared with 14.9 g in pangasius. Pangasius has 74 kcal per 100 g, while tilapia has 96 kcal.
How can you tell when tilapia is cooked?
The flesh should turn opaque throughout and separate into flakes when nudged with a fork; the thickest part should reach 63 °C. If it is still translucent in the middle, cook it a little longer.
Source: USDA FoodData Central 175176 · per 100 g · carbohydrate per EU label, fibre excluded
