Calories in Tilapia

Tilapia contains 111.4 calories per serving (1 fillet (87.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 22.8g per serving (81.4% of calories), which supports muscle repair and satiety. With 22.8g of protein per serving (46% DV), it's an excellent source of protein for muscle maintenance and recovery.

Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.

Tilapia, Cooked, Dry Heat.

No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Tilapia. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.

The following shows how one serving of Tilapia contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).

Tilapia accounts for 5.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 81.4% of the calories.

How long would it take to burn off the 111.4 calories in Tilapia? The table below shows burn time for a 170-pound person doing common exercises.

Find more information on calories burned doing popular exercises.

Chinese takeout is one of the most calorie-dense restaurant categories — not because the individual dishes are necessarily unhealthy, but because portion sizes are large and dishes are often eaten in combination. A typical two-dish order with rice can easily reach 1,200-1,500 calories. Popular Chinese Takeout Dishes: Calorie Counts General Tso's Chicken (1 cup): ~430 calories Kung Pao Chicken (1 cup): ~390 calories Beef with Broccoli (1 cup): ~340 calories Fried Rice (1 cup): ~340 calories Lo Mein (1 cup): ~310 calories Spring Roll (1 roll): ~130 calories Egg Roll (1 roll): ~200 calories Steamed White Rice (1 cup): ~200 calories A Typical Takeout Order: ~1,100 Calories General Tso's Chicken (430 cal) + Fried Rice (340 cal) + 1 Egg Roll (200 cal) + Steamed Rice (200 cal) = approximately 1,170 calories.