How Much Protein in Tilapia? Per Fillet, 4 oz and 100 g
Per 100 g, cooked tilapia has 26.2 g of protein and raw tilapia has 20.1 g. A cooked tilapia fillet (87 g) has 22.8 g of protein. Per 100 g, cooked tilapia also provides 128 kcal, 2.7 g of fat and 0.0 g of carbohydrate.
Ranked #14 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Tilapia, cooked FDC 175177 | Cooked | 26.2 g | 128 | 2.7 g | 0.0 g | 1 fillet (87 g) | 22.8 g 1 fillet (87 g) | 111 | |
| Tilapia, raw FDC 175176 | Raw | 20.1 g | 96 | 1.7 g | 0.0 g | 1 fillet (116 g) | 23.3 g 1 fillet (116 g) | 111 | |
Protein by amount: cooked tilapia
| Fillets | Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|---|
| 187 g | 87 g | 22.8 g | 111 | 2.3 g | 0.0 g |
| 2174 g | 174 g | 45.5 g | 223 | 4.6 g | 0.0 g |
| 3261 g | 261 g | 68.3 g | 334 | 6.9 g | 0.0 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
USDA lists 26.2 g of protein per 100 g for cooked tilapia against 20.1 g for raw, and a fillet weighs 116 g raw but 87 g cooked because water is lost in cooking, so a fillet has about the same protein either way (23.3 g raw, 22.8 g cooked).
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Tuna, light, canned in water, drained | 22.6 g | 19.4 g | 86 |
| Cod, cooked | 21.7 g | 22.8 g | 105 |
| Turkey breast, roasted | 21.7 g | 29.5 g | 136 |
| Tilapia, cooked | 20.4 g | 26.2 g | 128 |
| Chicken breast, roasted | 18.8 g | 31.0 g | 165 |
| Greek yogurt, plain, nonfat | 17.3 g | 10.2 g | 59 |
To find your own daily protein target, use the Protein Intake Calculator.
For comparison, see the protein in salmon and tuna.
Frequently asked questions
How much protein is in a tilapia fillet?
A cooked tilapia fillet (87 g) has 22.8 g of protein and 111 kcal, and a raw fillet (116 g) has 23.3 g, using the fillet weights USDA lists (FDC 175177 and FDC 175176).
How much protein is in 100 g of tilapia?
Cooked tilapia has 26.2 g of protein per 100 g (FDC 175177) and raw tilapia 20.1 g (FDC 175176).
How much protein is in 4 oz of tilapia?
Calculated from per-100 g values, 4 oz (113 g) of cooked tilapia has 29.5 g of protein and 145 kcal (FDC 175177). The same weight raw has 22.7 g (FDC 175176).
How much protein is in tilapia per ounce?
One ounce (28 g) of cooked tilapia has 7.3 g of protein and an ounce of raw tilapia has 5.6 g, calculated from per-100 g values (FDC 175177 and FDC 175176).
Is there more protein in raw or cooked tilapia?
Per 100 g, cooked tilapia has more protein (26.2 g) than raw (20.1 g) because it loses water when cooked. Per fillet the difference is small: 22.8 g cooked (87 g) against 23.3 g raw (116 g).
How many calories are in a tilapia fillet?
A cooked tilapia fillet (87 g) has 111 kcal and a raw fillet (116 g) has 111 kcal. Per 100 g that is 128 kcal cooked and 96 kcal raw.
Tilapia vs salmon: which has more protein per 100 g?
Cooked tilapia has 26.2 g of protein per 100 g and 128 kcal (FDC 175177), against 22.1 g and 206 kcal for cooked farmed Atlantic salmon (FDC 175168).
How much protein is in 2 tilapia fillets?
Calculated from the USDA fillet weights, 2 cooked fillets (174 g) have 45.5 g of protein and 223 kcal (FDC 175177). Two raw fillets (232 g) have 46.6 g (FDC 175176).
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.