Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Tilapia is high in protein, providing 20.1g per 100g, making it a suitable choice for muscle repair and growth. Consider grilling or baking tilapia for a healthy dinner option, pairing it with steamed vegetables for a balanced meal.

fish tilapia raw
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Fish, tilapia, raw

🔥 96 Calories
💪 20.1g Protein
🥑 1.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, tilapia, raw
Energy density
Moderate
96 kcal per 100g
Macro energy profile
Protein-led
84% Protein · 0% Carbohydrates · 16% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B12High in vitamin B3Low in fatLow in sugar

Nutritional Information

96
kcal/100g
Protein
20.1g
Carbohydrates
0g
Fat
1.7g

About Fish, tilapia, raw

Tilapia is a popular freshwater fish belonging to the cichlid family, primarily found in warm waters of Africa and the Middle East. Known for its mild flavor and flaky texture, tilapia has become a staple in many cuisines around the world, especially in the United States. It is often farmed due to its rapid growth rate and adaptability to various aquatic environments, making it an accessible source of protein for many households. Nutritionally, raw tilapia is low in calories yet high in protein, making it an excellent choice for those looking to maintain a healthy diet. With 20.1 grams of protein per 100 grams and only 1.7 grams of fat, it supports muscle building and repair while being a low-fat option. Furthermore, tilapia is rich in essential nutrients such as iron and vitamin B12, contributing to overall health and wellness. Its versatility allows it to be prepared in numerous ways, from grilling to baking, allowing for creative meal options.

Health Benefits

Promotes muscle growth and repair due to high protein content.
Supports cardiovascular health with low saturated fat levels.
Enhances energy levels with rich vitamin B12 for nerve function.
Contributes to healthy skin and hair with essential omega-3 fatty acids.
Aids in weight management due to low calorie and fat content.
Provides essential minerals like selenium and phosphorus.
Improves mood and cognitive function through omega-3 fatty acids.
Supports immune function with antioxidant properties.
Enhances metabolic health with low glycemic index.
Reduces inflammation with high omega-3 content.

Recommended Food Pairings

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Tilapia with lemon and herbs: Enhances the fish's flavor and provides vitamin C.
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Grilled tilapia tacos with cabbage slaw: Adds crunch and fiber to the meal.
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Baked tilapia with roasted vegetables: A nutrient-rich combination for a balanced meal.
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Tilapia served with quinoa: Complements protein content and adds complex carbohydrates.
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Pan-seared tilapia with avocado salsa: Adds healthy fats and a refreshing taste.

How to Consume

Serving size
150g, approximately 1 medium fillet
Frequency
2-3 times per week
  • •Grill or bake tilapia to retain moisture and flavor.
  • •Season with herbs and spices to enhance taste without added calories.
  • •Pair with whole grains or vegetables for a balanced meal.
  • •Avoid overcooking to preserve texture and nutrients.
  • •Experiment with different marinades for varied flavors.

Selection & Storage

How to choose:

  • ✓Look for firm, shiny flesh without discoloration.
  • ✓Choose fish with a mild, fresh smell, avoiding any strong odors.
  • ✓Select tilapia with clear eyes, indicating freshness.
  • ✓Ensure the skin is moist and scales are intact.
Storage
Store in the refrigerator at temperatures below 40°F (4°C) in a sealed container.
Shelf life
3-5 days refrigerated, 6 months frozen

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid tilapia.
  • ⚠️People with certain metabolic disorders may need to limit protein intake.
  • ⚠️Excessive consumption of tilapia may lead to an imbalance in omega-3 to omega-6 fatty acids.
  • ⚠️Ensure fish is cooked to an internal temperature of 145°F (63°C) to avoid foodborne illness.

Frequently Asked Questions

How many calories does Fish, tilapia, raw have?

Fish, tilapia, raw contains approximately 96 calories per 100 grams, making it a low-calorie protein source suitable for various dietary needs.

Is Fish, tilapia, raw healthy?

Yes, raw tilapia is considered healthy due to its high protein content and low fat. It is also rich in essential vitamins and minerals, contributing to overall health.

How should Fish, tilapia, raw be stored?

Tilapia should be stored in the refrigerator at temperatures below 40°F (4°C) and kept in a sealed container. For longer storage, it can be frozen for up to 6 months.

What are the benefits of eating Fish, tilapia, raw?

Eating tilapia provides numerous benefits, including high protein content for muscle building, low calories for weight management, and essential nutrients like vitamin B12 and selenium.

How much Fish, tilapia, raw can I eat per day?

A recommended portion size is about 150 grams, and consuming tilapia 2-3 times per week is advisable for a balanced diet.

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