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.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density: 96 kcal/100 g | +1 |
| Protein: 20.9 g/100 kcal | +2 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 78.1 g of water | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 10 primary
- Data
- USDA FDC 175176
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 144 kcal per serving
- 96 kcal per 100 g (3.5 oz)
- Protein
- 30.2 g per serving
- 20.1 g per 100 g (3.5 oz)
- Carbohydrates
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 2.6 g per serving
- 1.7 g per 100 g (3.5 oz)
- of which saturated
- 0.9 g per serving
- 0.6 g per 100 g (3.5 oz)
- Water
- 117.2 g per serving
- 78.1 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Fish, tilapia, raw (FDC ID 175176), accessed September 23, 2026.
A typical 150 g (5.5 oz) serving provides about 144 kcal, 30.2 g of protein, and 0 g of fiber.
What it is and how to eat it
The Dictionary of Americanisms records tilapia in Mexico, Central America, the Dominican Republic, Puerto Rico, Colombia, Ecuador and Paraguay as a farmed freshwater fish of the cichlid family (Oreochromis niloticus and O. aureus). It uses mojarra, in Mexico, Guatemala, Honduras, El Salvador, Nicaragua and Panama, for other freshwater cichlids, of the genus Cichlasoma, and does not record that name for tilapia, although in everyday use the two are sometimes treated as synonyms, as in the Spanish name of this page. It is sold whole or in fillets, fresh or frozen, and this page uses USDA's raw tilapia, with 96 kcal, 20.1 g of protein and only 1.7 g of fat per 100 g.
A 150 g (5.3 oz) raw serving provides 30.2 g of protein and 144 kcal with 2.6 g of fat; once baked or grilled, USDA gives it 26.2 g of protein and 128 kcal per 100 g. The 2025 nutrition advisory on GLP-1 therapy lists fish among the proteins to prioritize and suggests avoiding fatty foods in the first few days of treatment, so in those days it usually sits better steamed, baked or grilled than fried or breaded. It flakes easily, and in small pieces, in a broth or with rice, it is easy to eat when appetite is low. If you eat little, start with the fish and leave the sides for last.
What the evidence says
The FDA and EPA list tilapia among the "best choices" in their mercury advice for pregnant and breastfeeding people and children. It is a lean fish, with 91 mg of EPA and DHA per 100 g: just enough to exceed the 80 mg per 100 g and per 100 kcal the EU requires for a "high omega-3 fatty acids" claim, but far below the 1.96 g in farmed Atlantic salmon. A 150 g (5.3 oz) serving provides about 137 mg, a little over half of the 250 mg a day that EFSA considers adequate for adults. According to USDA it has 3.1 µg of vitamin D and 41.8 µg of selenium per 100 g, 62% and 76% of the EU reference values (5 µg and 55 µg), and protein provides 84% of its energy, far above the 20% the EU requires for a "high protein" claim (Regulations (EC) No 1924/2006 and (EU) No 1169/2011).
Satiety
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
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.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tilapia, raw (FDC ID 175176).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "tilapia" (in Spanish).accessed .
- InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "mojarra" (in Spanish).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tilapia, cooked, dry heat (FDC ID 175177).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1-11 Years.accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167).accessed .
- RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .