Tilapia Calories and Macros — Nutrition Facts per 1 fillet (87g, cooked)

Tracking tilapia? Expect 111 calories per 1 fillet (87g, cooked), with 22.8g of protein, 0g of carbs, and 2.3g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Tilapia nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

How does tilapia fit your goals?

With 22.8g of protein per 1 fillet (87g, cooked), tilapia is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 15% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, tilapia fits keto, low-carb, and high-protein eating patterns.

How tilapia compares to other proteins

Tracking tilapia without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time tilapia hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

Related foods

• Pork Tenderloin calories and macros
• Tuna calories and macros
• Shrimp calories and macros
• Turkey Breast (roasted) calories and macros

Browse all proteins in the food database.