How many calories in
tilapia?
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.
Common serving sizes.
Calories scale with portion. Here's how a typical tilapia serving translates in your tracker:
What 96 calories means.
Protein-dense — 20.8 g of protein per 100 kcal makes tilapia an efficient choice for hitting a protein target while managing calories.
Skip the lookup. Snap the plate.
Point your iPhone camera at tilapia and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in tilapia?
Tilapia has approximately 96 calories per 100g. A typical serving — 1 fillet (115g) — comes in at 110 calories.
How much protein is in tilapia?
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.
How do I log tilapia accurately?
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 a few seconds. Adjust the value if it looks off.
Is tilapia good for weight loss?
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.