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Meat, fish, and eggs

Tilapia

Tilapia provides 20.1 g of protein for 96 kcal per 100 g (3.5 oz), or 20.9 g of protein for every 100 kcal.

Last reviewed: By USDA description: Tilapia, raw

  • 96 kcalCalories per 100 g
  • 20.1 gProtein per 100 g
  • 0 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 150 g (5.5 oz) serving provides about 144 kcal, 30.2 g of protein, and 0 g of fiber.

Values for tilapia per 100 g (3.5 oz) and per typical serving of 150 g (5.5 oz).
NutrientPer 100 g (3.5 oz)Per serving (150 g (5.5 oz))
Calories96 kcal144 kcal
Protein20.1 g30.2 g
Carbohydrates0 g0 g
of which sugars0 g0 g
Fiber0 g0 g
Fat1.7 g2.6 g
of which saturated0.6 g0.9 g
Water78.1 g117.2 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) + 1 (low energy density: 96 kcal/100 g) + 2 (protein: 20.9 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 78.1 g of water) = 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about tilapia

How much protein is in a 150 g (5.5 oz) serving of tilapia?

100 g (3.5 oz) of tilapia has 20.1 g of protein. A typical 150 g (5.5 oz) serving has about 30.2 g of protein. That is 20.9 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many calories does a 150 g (5.5 oz) serving of tilapia have?

100 g (3.5 oz) of tilapia has 96 kcal. A typical 150 g (5.5 oz) serving has about 144 kcal. That is a low energy density.

Is tilapia filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 1 (low energy density: 96 kcal/100 g) + 2 (protein: 20.9 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 78.1 g of water) = 5. It is an estimate based on its composition, not a measurement in people.

How does tilapia sit with nausea from a GLP-1 medication?

Based on our tags, this is what matters about tilapia on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of tilapia?

We use 150 g (5.5 oz) as a typical serving. That amount provides about 144 kcal, 30.2 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Fish, tilapia, raw (FDC ID 175176). U.S. Department of Agriculture, Agricultural Research Service. accessed .