How much protein is in 100g of tilapia?
26g of protein, with 119 calories.
How Much Protein Is in Tilapia?
Tilapia has 26g of protein per 100g and 119 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in tilapia
Tilapia contains 26g of protein per 100g, alongside 119 calories. That works out to 21.8g of protein per 100 calories, which is a very high protein density.
Weigh what you actually eat: 100g is a reference amount, not a portion. Multiply 26g by your portion weight and divide by 100.
To reach 30g of protein from tilapia alone you would need about 115g.
Tilapia compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🐟 Salt cod (bacalao, soaked & cooked) | 32g | 143 |
| 🥚 Salmon roe (ikura) | 32g | 278 |
| 🐙 Octopus (cooked) | 30g | 135 |
| 🐟 Tuna (canned in water) | 29g | 131 |
| 🐟 Anchovies (canned in oil) | 29g | 266 |
| 🐟 Halibut (cooked) | 27g | 123 |
| 🐟 Tilapia (cooked) | 26g | 119 |
| 🐟 Swordfish (cooked) | 26g | 119 |
Per 100g.
Using tilapia to hit a protein target
- Protein per 100g: 26g. Calories per 100g: 119. Quality: complete protein.
- Affordable, very lean, mild flavor.
- A tilapia portion can anchor a meal on its own — build the rest of the plate around it.
- Log it in the Protein Calendar and the daily total updates automatically.
Turn this into dinner
Hunter Chef builds a recipe around the protein target you pick, with macros calculated from the real ingredients.
Open Hunter ChefCommon questions
How much tilapia do I need for 30g of protein?
About 115g of tilapia provides 30g of protein.
Is tilapia a good protein source?
Yes. At 26g per 100g it is a strong protein source, and it is a complete protein.
Keep reading
Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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