Tilapia Nutrition

Tilapia (cooked, dry heat), 3.5 oz

Calories: 128

Protein: 26g

Carbohydrate: 0g

Total Fat: 3g

Saturated Fat: 1g

Unsaturated Fat: 2g

Transfat: 0g

Cholesterol: 57mg

Fiber 0g

As you can see, tilapia will provide you with plenty of protein without adding many calories to your diet.

Tilapia (cooked, dry heat), 3.5 oz 

Selenium: 54.40 mcg, 78%DV

Vitamin B12: 1.86 mag, 31%DV

Niacin: 4.74 mg, 24% DV

Phosphorus: 204.00 mg, 20% DV

Potassium: 380 mg 11% DV

Tilapia is an excellent source of phosphorus, niacin, selenium, and vitamin B12, and a good source of potassium. 


The way we handle our food can have a huge impact on its final nutritional value. By following the tips below, you can prevent important nutrient loss. 

- If you purchase whole, fresh tilapia, choose specimens that smell fresh, with clear eyes and gills, and has moist, shiny, and tightly adhering scales. 

- Avoid buying musky smelling fillets. 

- When buying frozen tilapia carefully check the fish when thawed and discard it if it feels mushy or smells strange. 

- Store your fish in the refrigerator. If you have a long commute from market to home, place the fish in a cooler, or cooling bag. 

- Frozen tilapia with a tight wrap can be stored up to four months in the freezer (0 degrees F). It is very important that the tilapia not be allowed to thaw from market to your kitchen. 

- Fresh tilapia can be stored for two days in a very cool refrigerator (32 to 38 degree F). The same is true for thawed tilapia. 

- Frozen tilapia should be thawed in the refrigerator, not in room temperature. Do not refreeze thawed tilapia. 

*This information is courtesy of the Aquatic Community*