How Much Protein Is in Tilapia?
22.1 g in 3 oz cooked
Tilapia is a mild, lean fish that delivers a clean hit of protein with very little fat. It cooks fast and takes on whatever seasoning you give it.
Tilapia nutrition (cooked)
Values are approximate, based on USDA FoodData Central, cooked. Actual numbers vary by brand, cut, and preparation.
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Protein in other foods
Tilapia, answered
Tilapia has about 29.4 g of protein in 1 fillet (4 oz), and about 22.1 g in 3 oz cooked.
About 145 calories in 1 fillet (4 oz), or about 109 in 3 oz cooked.
Yes. Tilapia is a lean, protein-dense choice: about 81% of the calories come from protein, and you get 29.4 g in 1 fillet (4 oz). It is a complete protein, so it carries every essential amino acid your muscles need to rebuild.
Yes. About 81% of the calories in tilapia come from protein, well above the roughly 40% bar that counts as a high-protein food.
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