Tilapia Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tilapia.


There are 218 calories in Tilapia.


Nutrition Facts
Serving Size:


medium fillet (6 oz) (170 grams)

Amount Per Serving
Calories from Fat 41
Calories 218

% Daily Value*

Total Fat 4.5 grams

Saturated Fat 1.6 grams

Polyunsaturated Fat 1 grams
Monounsaturated Fat 1.6 grams

Cholesterol 97 milligrams

Sodium 95 milligrams

Potassium 646 milligrams

Total Carbohydrates 0 grams

Dietary Fiber 0 grams

Sugars 0 grams
Protein 44 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Meat / Poultry / Seafood > Prepared / Processed > Seafood & Fish

How long would it take to burn off 220 KCal?
Walking (3mph) 59 minutes
Running (6mph) 21 minutes
Bicycling (10mph) 30 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Tilapia, a popular seafood choice worldwide, offers a delicious and versatile option for seafood lovers. Known for its mild flavor and tender texture, tilapia is enjoyed not only for its flavor, but also for its nutritional value. In this expert article, we will explore the characteristics, benefits, and considerations when eating tilapia.
Features of Tilapia
Tilapia is a freshwater fish belonging to the family Cichlidae. Native to Africa and the Middle East, it has gained popularity as a farmed fish in many parts of the world. Here are some notable characteristics of tilapia:

  1. Caloric content: A serving of tilapia, which is about 6 ounces or 170 grams, contains about 218 calories. This makes it a relatively low-calorie option compared to some other protein sources.
  2. High in Protein: Tilapia is an excellent source of protein, providing about 44 grams per serving. Protein is essential for several functions in the body, including muscle building, tissue repair, and the production of enzymes and hormones.
  3. Low in carbohydrates: Tilapia is virtually free of carbohydrates, making it a good choice for those following a low-carb or ketogenic diet.
  4. Moderate fat content: Tilapia contains about 4.5 grams of fat per serving. While it is not particularly high in fat, it does provide some healthy fats, including polyunsaturated and monounsaturated fats, which are beneficial for heart health.
  5. Nutrient Profile: Tilapia is rich in essential nutrients such as choline, niacin, vitamin B12, vitamin D, selenium and phosphorus. It also contains omega-3 fatty acids, which are known for their potential benefits in reducing inflammation and supporting brain health.

Benefits of eating tilapia

  1. High quality protein: Tilapia is an excellent source of high quality protein, containing all the essential amino acids required by the body. Adequate protein intake supports muscle growth, maintenance and repair.
  2. Vitamins and Minerals: Tilapia is a good source of several vitamins and minerals, including vitamin B12, which is important for nerve function and red blood cell production. It also provides vitamin D, which is important for bone health and immune function.
  3. Omega-3 Fatty Acids: While not as rich in omega-3 fatty acids as fatty fish like salmon or mackerel, tilapia still provides a moderate amount. Omega-3 fatty acids have been linked to numerous health benefits, including reduced inflammation, improved heart health and brain function.
  4. Versatility: Tilapia’s mild flavor and delicate texture make it a versatile ingredient in a variety of culinary preparations. It can be baked, grilled, sautéed, or used in soups and stews, providing a wide range of healthy and delicious meal options.

Pros and cons

  1. Environmental concerns: Tilapia farming practices, particularly in certain regions such as China, have raised concerns about water pollution and unsustainable farming practices. It is advisable to source tilapia from reputable suppliers who prioritize sustainable and responsible farming practices.
  2. Omega-6 Fatty Acids: While tilapia contains omega-3 fatty acids, it also has a relatively high content of omega-6 fatty acids. An imbalance between omega-3 and omega-6 fatty acids in the diet can contribute to inflammation. It is important to maintain a balanced intake of omega-3 and omega-6 fatty acids for optimal health.
  3. Potential contaminants: As with any seafood, there is a possibility of contaminants such as mercury in tilapia. However, compared to other types of fish, tilapia generally contains lower levels of mercury. Pregnant women and people with certain health conditions should be mindful of their fish consumption and choose low-mercury options.

Tilapia is a nutrient-rich fish that offers a number of health benefits, including being a good source of protein and essential vitamins and minerals. While there are considerations such as environmental concerns and the balance of omega-3 and omega-6 fatty acids, tilapia can be enjoyed as part of a balanced and varied diet. When choosing tilapia, it is important to choose responsibly sourced options and be aware of potential contaminants. Including tilapia in your diet can add variety to your meals and provide you with essential nutrients for overall well-being.

Questions and Answers

Is tilapia a healthy fish to eat?

Yes, tilapia is a healthy fish to include in your diet. It is low in calories, high in protein, and a good source of essential vitamins and minerals. It also provides omega-3 fatty acids, which are beneficial for heart and brain health.

Is tilapia a bottom feeder?

No, the common belief that tilapia are bottom feeders is not entirely accurate. While tilapia may eat from the bottom of the water in certain instances, they primarily feed on plant matter and algae. In the wild, they typically feed in the middle of the water.

Why are there concerns about tilapia farming practices?

There have been concerns about tilapia farming practices, particularly in certain regions such as China. Some issues include water pollution and unsustainable farming practices. To ensure responsible sourcing, it is advisable to choose tilapia from reputable suppliers who prioritize sustainable and environmentally responsible farming practices.

Does tilapia contain mercury?

As with many fish species, there is a possibility of mercury contamination in tilapia. However, compared to some other fish, tilapia generally contains lower levels of mercury. It is still recommended to eat a variety of fish and choose low-mercury options, especially for pregnant women and people with certain health conditions.

Can tilapia be consumed by people on low-carbohydrate diets?

Yes, tilapia is an appropriate option for individuals on low-carb or ketogenic diets. It is virtually carbohydrate-free, making it a protein-rich choice that fits well with these dietary approaches.