Every 100 kcal of tilapia brings 20.5 g of protein. On that measure it ranks 28th of the 121 seafood in this database and 42nd of all 796 foods on the site. Measured by weight instead, its 26.2 g per 100 g ranks 22nd in its group.
About 82% of the calories in tilapia come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, tilapia has 9.9 g of protein for each gram of fat (26.2 g against 2.65 g per 100 g).
Set against bluefish, another seafood entry in the database, a serving carries about 0.5 g more protein (bluefish has 21.8 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 45% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of tilapia
Protein and calories in Tilapia for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
26.2 g
128 kcal
3 oz cooked (serving used here)
85 g
22.3 g
109 kcal
1 fillet
87 g
22.8 g
111 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in tilapia
The nine essential amino acids in Tilapia, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
2.04 g
1.73 g
78
lysine
2.32 g
1.97 g
89
valine
1.28 g
1.09 g
49
isoleucine
1.22 g
1.04 g
47
threonine
1.16 g
0.99 g
44
phenylalanine
1.05 g
0.89 g
40
methionine
0.766 g
0.65 g
29
histidine
0.585 g
0.5 g
22
tryptophan
0.265 g
0.23 g
10
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other seafood by protein per calorie
Swap for more protein per calorie
Red snapper - 20.5 g per 100 kcal, 22.4 g per 3 oz cooked
Cuttlefish - 20.6 g per 100 kcal, 27.6 g per 3 oz cooked
Walleye - 20.6 g per 100 kcal, 20.8 g per 3 oz cooked
Closest in protein per calorie
Canned shrimp - 20.4 g per 100 kcal, 17.3 g per 3 oz drained
Dried shrimp - 20.4 g per 100 kcal, 17.2 g per 1/4 cup
Rockfish - 20.4 g per 100 kcal, 18.9 g per 3 oz cooked
Snow crab - 20.6 g per 100 kcal, 20.1 g per 3 oz cooked
26.2 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 22.3 g.
How much protein do you get per 100 calories of tilapia?
20.5 g. That figure divides its 26.2 g of protein per 100 g by its 128 kcal per 100 g, so it does not depend on serving size.
Is the protein in tilapia complete?
Yes. The protein in tilapia supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of tilapia?
About 45%. One 3 oz cooked serving has 22.3 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #175177 (Fish, tilapia, cooked, dry heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.