Tilapia, cooked

USDA name: Fish, tilapia, cooked, dry heat

109 calories in 3 oz (85 g). Per 100 g, protein: 26.1 g, carbohydrates: 0 g, fat: 2.6 g.

Among the other records in Finfish and Shellfish Products, per 100 g: more protein than 92%, and less sodium than 80%.

Cod vs tilapia →Compare with another food →

Serving
1
= 85 g
109KCAL
Where the calories come from

Tilapia, cooked, 3 oz

109 calories

  • Protein22.2 g81% of calories
  • Carbs0 g0% of calories

    incl. 0 g fiber · 0 g sugars

  • Fat2.3 g19% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories109
% Daily Value*
Total Fat 2.3 g3%
Saturated Fat 0.8 g4%
Cholesterol 48.5 mg16%
Sodium 47.6 mg2%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 22.2 g
Vitamin D 3.1 mcg16%
Calcium 11.9 mg1%
Iron 0.59 mg3%
Potassium 323 mg7%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B1266% 1.6 µg
  • Niacin (B3)25% 4 mg
  • Vitamin D16% 3.1 µg
  • Pantothenic acid (B5)11% 0.56 mg
  • Choline8% 43.6 mg
  • Thiamin (B1)7% 0.079 mg
  • Vitamin B66% 0.1 mg
  • Riboflavin (B2)5% 0.062 mg
  • Vitamin E4% 0.67 mg
  • Folate1% 5.1 µg
  • Vitamin K1% 0.77 µg

Little or none: Vitamin A, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium84% 46.2 µg
  • Phosphorus14% 173 mg
  • Copper7% 0.064 mg
  • Magnesium7% 28.9 mg
  • Potassium7% 323 mg
  • Iron3% 0.59 mg
  • Zinc3% 0.35 mg
  • Sodium2% 47.6 mg
  • Manganese1% 0.031 mg
  • Calcium1% 11.9 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid3.3 g
  • Aspartic acid2.4 g
  • Lysine•2 g
  • Leucine•1.7 g
  • Arginine1.4 g
  • Alanine1.3 g
  • Valine•1.1 g
  • Glycine1 g
  • Isoleucine•1 g
  • Threonine•0.98 g
  • Phenylalanine•0.89 g
  • Serine0.82 g
  • Proline0.81 g
  • Tyrosine0.74 g
  • Methionine•0.65 g
  • Histidine•0.5 g
  • Cystine0.23 g
  • Tryptophan•0.23 g

How it compares

Against other records in Finfish and Shellfish Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Protein

    Higher than 92%

    Same value as 0 of 287 other records.

    leastmost

  • Sodium

    Lower than 80%

    Same value as 4 of 287 other records.

    leastmost

  • Calcium

    Lower than 69%

    Same value as 9 of 287 other records.

    leastmost

  • Potassium

    Higher than 62%

    Same value as 1 of 287 other records.

    leastmost

  • Calories

    Higher than 55%

    Same value as 3 of 287 other records.

    leastmost

  • Total fat

    Higher than 50%

    Same value as 1 of 287 other records.

    leastmost

Questions

How many calories are in tilapia, cooked?
3 oz (85 g): 109 calories; protein: 22.2 g, carbohydrates: 0 g, fat: 2.3 g.
How much protein is in tilapia, cooked?
26.1 g per 100 g. Its estimated share of calories is 82%, using 4 kcal per gram of protein.
How many net carbs are in tilapia, cooked?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 110 reported nutrients, per 100 g+
Water71.6 g
Energy128 kcal
Energy538 kj
Protein26.1 g
Total lipid (fat)2.6 g
Ash1.1 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca14 mg
Iron, Fe0.69 mg
Magnesium, Mg34 mg
Phosphorus, P204 mg
Potassium, K380 mg
Sodium, Na56 mg
Zinc, Zn0.41 mg
Copper, Cu0.075 mg
Manganese, Mn0.037 mg
Selenium, Se54.4 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.093 mg
Riboflavin0.073 mg
Niacin4.7 mg
Pantothenic acid0.66 mg
Vitamin B-60.12 mg
Folate, total6 µg
Folic acid0 µg
Folate, food6 µg
Folate, DFE6 µg
Choline, total51.3 mg
Betaine26.3 mg
Vitamin B-121.9 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU0 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.79 mg
Vitamin E, added0 mg
Tocopherol, beta0 mg
Tocopherol, gamma0.06 mg
Tocopherol, delta0 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, gamma0 mg
Tocotrienol, delta0 mg
Vitamin D (D2 + D3), International Units150 iu
Vitamin D (D2 + D3)3.7 µg
Vitamin D3 (cholecalciferol)3.7 µg
Vitamin K (phylloquinone)0.9 µg
Vitamin K (Dihydrophylloquinone)0 µg
Fatty acids, total saturated0.94 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.085 g
SFA 15:00.005 g
SFA 16:00.66 g
SFA 17:00 g
SFA 18:00.19 g
SFA 20:00 g
SFA 22:00 g
SFA 24:00 g
Fatty acids, total monounsaturated0.95 g
MUFA 14:10 g
MUFA 15:10 g
MUFA 16:10.14 g
MUFA 17:10 g
MUFA 18:10.77 g
MUFA 20:10.045 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.6 g
PUFA 18:20.28 g
PUFA 18:30.045 g
PUFA 18:3 n-3 c,c,c (ALA)0.045 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0.015 g
PUFA 20:30.025 g
PUFA 20:40.035 g
PUFA 20:5 n-3 (EPA)0.005 g
PUFA 22:5 n-3 (DPA)0.06 g
PUFA 22:6 n-3 (DHA)0.13 g
Cholesterol57 mg
Tryptophan0.27 g
Threonine1.2 g
Isoleucine1.2 g
Leucine2 g
Lysine2.3 g
Methionine0.77 g
Cystine0.27 g
Phenylalanine1.1 g
Tyrosine0.87 g
Valine1.3 g
Arginine1.6 g
Histidine0.58 g
Alanine1.5 g
Aspartic acid2.8 g
Glutamic acid3.9 g
Glycine1.2 g
Proline0.95 g
Serine0.96 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 175177, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.