Tilapia is a mild, lean white fish — 96 calories and 20g of protein per 100g. Farmed and cheap, it's a workhorse for high-volume meal prep. Bake or pan-sear with citrus and herbs; the flavor is neutral enough to take whatever sauce or seasoning you throw at it.
Calories scale with portion. Here's how a typical tilapia serving translates in your tracker:
Protein-dense — 20.8 g of protein per 100 kcal makes tilapia an efficient choice for hitting a protein target while managing calories.
Point your iPhone camera at tilapia and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreTilapia has approximately 96 calories per 100g. A typical serving — 1 fillet (115g) — comes in at 110 calories.
20g of protein per 100g. That puts tilapia at roughly 20.8g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Tilapia is naturally low-calorie at 96 kcal per 100g, so it's easy to fit into a deficit.