What does 100 calories of tilapia (cooked) look like?

100 calories =1 fillet78 g · 2.8 oz

Low calorie density1.28 kcal/g

🐟

Each 🐟 = one fillet (~87.0 g). The last icon shows a part of one.

Food volume for 100 kcal

Tilapia (cooked) has 128 calories per 100 g, so 100 calories is 1 fillet of tilapia (78 g). It's one of the better protein sources per calorie here: 20.4 g of protein per 100 kcal.

Tilapia (cooked): 50 to 500 calories

Calories	Grams	Ounces	Fillets
50 kcal	39 g	1.4 oz	½
100 kcal	78 g	2.8 oz	1
200 kcal	156 g	5.5 oz	1¾
300 kcal	234 g	8.3 oz	2⅔
500 kcal	390 g	13.8 oz	4½

What's in 100 calories of tilapia (cooked)

20.4 gprotein

0.0 gcarbs

2.1 gfat

0.0 gfiber

Protein 81% Carbs 0% Fat 19% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than tilapia (cooked):

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other protein foods

Food	100 kcal is	Grams
🐟 Tilapia (cooked)	1 fillet	78 g
🥚 Egg whites	5¾ large egg whites	192 g
⬜ Tofu (firm)	1½ quarter blocks	128 g
🦞 Lobster (cooked)	¾ cup	112 g
🫘 Refried beans	½ cup	111 g
🫘 Baked beans	½ cup	106 g
🦀 Crab (cooked)	3⅔ oz	103 g
🐟 Cod (cooked)	½ fillet	95 g
🦃 Turkey breast (deli)	6 slices	94 g
🐟 Canned tuna (in water)	½ can	86 g
🫘 Lentils (cooked)	½ cup	86 g
🍤 Shrimp (cooked)	15 large shrimp	84 g
🫛 Edamame (shelled)	½ cup	83 g

See all protein foods →

Questions

How much is 100 calories of tilapia (cooked)?

100 calories of tilapia (cooked) is about 78 g (2.8 oz), or roughly 1 fillet.

How many calories are in 100 g of tilapia (cooked)?

128 calories per 100 g, according to USDA FoodData Central.

Is tilapia good for weight loss?

Low calorie density (1.28 kcal per gram). Generous portions fit easily into a calorie budget. 100 calories also gives you 20.4 g of protein and 0.0 g of fiber.

How many calories are in one fillet?

About 111 calories.

How many fillets is 200 calories?

About 1¾ (156 g).

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Source: USDA FoodData Central, "Fish, tilapia, cooked, dry heat" (FDC ID 175177). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 fillet = 87.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.