Fish, tilapia, grilled
Common food
Photo: Wikipedia
Grilled tilapia is a lean, mild white fish with a delicate, flaky texture that takes on smoky, charred notes from the grill. It is exceptionally high in protein and virtually fat-free, making it a staple for clean-eating and high-protein diets. The fish offers a subtle, slightly sweet flavor that pairs beautifully with bold marinades, citrus, and fresh herbs.
Calorie split: 72% protein · 0% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love grilled tilapia for its incredible versatility and mild, non-fishy taste that appeals even to those who dislike stronger seafood. It is a budget-friendly, quick-cooking protein that absorbs flavors from marinades, spices, and salsas, making it a global favorite for weeknight dinners and casual grilling.
⚠️ Watch-outs & how to enjoy it better
Tilapia is often farmed in intensive conditions, which can raise concerns about water quality and antibiotic use; look for certified sustainable or responsibly farmed sources. It has a lower omega-3 content than fish like salmon or mackerel, so it shouldn't be relied on as the sole source of healthy fats. To counteract this, pair it with omega-3-rich foods like walnuts, flaxseeds, or olive oil in your meal.
Key benefits
- Excellent source of lean protein (25.46g per 100g)
- Very low in calories (142 kcal per 100g)
- Zero carbohydrates and zero sugar
- Rich in selenium and vitamin B12
- Contains omega-3 fatty acids, though less than fatty fish
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tilapia is one of the oldest fish on Earth, with fossil records showing it existed over 100 million years ago, making it older than most dinosaurs.
Full nutrition (USDA data · scales with serving)
| Water | 69.4 g |
| Energy | 142 kcal |
| Protein | 25.5 g |
| Total lipid (fat) | 4.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.71 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 216 mg |
| Potassium, K | 383 mg |
| Sodium, Na | 274 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 53.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.08 mg |
| Niacin | 4.9 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 54.1 mg |
| Vitamin B-12 | 1.8 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.85 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 4.0 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 0.86 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.78 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.06 g |
| PUFA 22:6 n-3 (DHA) | 0.11 g |
| Cholesterol | 65.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is grilled tilapia healthy?
Yes, it is a very healthy, low-calorie, high-protein food with minimal fat and zero carbs. It provides essential nutrients like selenium, vitamin B12, and some omega-3s.
How do I prevent tilapia from drying out on the grill?
Marinate the fish for 15-30 minutes before grilling, use medium heat, and cook for 3-4 minutes per side until it flakes easily. Avoid overcooking, as tilapia is lean and can dry out quickly.
Is farmed tilapia safe to eat?
Farmed tilapia is generally safe when sourced from reputable farms with good practices. Look for certifications like ASC (Aquaculture Stewardship Council) or BAP (Best Aquaculture Practices) to ensure quality and sustainability.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.42 kcal/g · 72% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.