Fish & Seafood
Tilapia
Overview
Why eat tilapia?
Tilapia is a mild, affordable white fish that delivers a lot of protein for very few calories: one 116 g fillet has about 23 g of protein and just 111 kcal. It is also a strong source of selenium, vitamin B12 and niacin, though it carries far less omega-3 fat than oily fish like salmon.
Good to know: Tilapia is very low in omega-3s (only about 0.09 g DHA per 100 g), so it works best alongside oily fish such as salmon or sardines rather than replacing them.
Lean protein, few calories
A single 116 g fillet supplies 23 g of protein (47% DV) for about 111 kcal, supporting muscle repair and helping meals feel satisfying.
Rich in selenium
With 41.8 µg per 100 g (76% DV), tilapia covers most of a day's selenium, a mineral your body uses for thyroid hormones and antioxidant enzymes.
B vitamins for energy
Per 100 g it provides 66% DV vitamin B12 and 24% DV niacin, nutrients involved in releasing energy from food and keeping nerves and blood cells healthy.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in tilapia?
Calories
96kcal
Protein
20g
Carbs
0g
Fat
1.7g
Fiber
0g
Sugars
0g
Minerals
- Calcium10 mg1%
- Iron0.56 mg3%
- Magnesium27 mg6%
- Phosphorus170 mg14%
- Potassium302 mg6%
- Sodium52 mg2%
- Zinc0.33 mg3%
- Copper0.07 mg8%
- Selenium42 µg76%
Vitamins
- Vitamin D3.1 µg16%
- Vitamin E0.4 mg3%
- Vitamin K1.4 µg1%
- Thiamin (B1)0.04 mg3%
- Riboflavin (B2)0.06 mg5%
- Niacin (B3)3.9 mg24%
- Vitamin B60.16 mg10%
- Folate24 µg6%
- Vitamin B121.6 µg66%
Other compounds
- Omega-3 ALA0.03 g
- Omega-3 EPA<0.01 g
- Omega-3 DHA0.09 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Fish, tilapia, raw” (SR Legacy, FDC ID 175176).View the USDA record ↗ (opens in a new tab).