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Tilapia

High Protein

4 oz cooked tilapia (113 g) per serving.

28.6g
protein per serving
Calories
137
per serving
Protein density
20.9
g per 100 cal
Calorie cost
4.8
cal per 1g protein
To hit 30g protein
1 oz
119g · 143 cal

Macro breakdown

Protein28.6g(84%)
Carbs0.1g
Fat2.4g(16%)
Fiber0g

Tips to maximize protein

1.Store Tilapia in the refrigerator and use within 3-5 days of purchase
2.For meal prep, cook in batches and portion into containers for easy weekday meals
3.Season with herbs and spices for variety without adding calories
4.Let meat rest after cooking to retain juices and maximize tenderness
5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥦
Broccoli
3.7g
55 cal
🥦
Sweet Potato
2.3g
103 cal

Similar high-protein foods

🍗
Anchovies
1 oz canned anchovies (28 g)
8.1g
🍗
Sardines
3 oz canned sardines (85 g)
21.3g
🍗
Bacon
2 slices cooked bacon (23 g)
7.8g

Frequently Asked Questions

Tilapia contains 28.6g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 20.9 (grams of protein per 100 calories).

You need approximately 1.0 servings of Tilapia to reach 30g of protein, which would provide about 143 calories. This makes it easy to hit your protein target with a reasonable portion.

Tilapia provides 28.6g of protein for 136.7 calories, giving it a calorie cost of 4.8 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Tilapia can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16