Golden Freshwater Clam

Tilapia nutrition

Tilapia (cooked, dry heat), 3.5 oz (100g)

Calories:                                128 kcal
Protein:                                 26 g
Carbohydrate:                       0 g
Total Fat:                              3 g
Saturated fat: 1 g
Unsaturated fat: 2 g
Transfat: 0 g
Cholesterol:                          57 mg
Fiber:                                    0 g

As you can see, tilapia will provide you with plenty of protein without adding many calories to your diet and it contains no carbohydrates.

Tilapia (cooked, dry heat), 3.5 oz (100g)

Selenium:                              54.40 mcg   (78% DV)
Vitamin B12:                        1.86 mcg     (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.


They way we handle of our food have a huge impact on its final nutritional value. By following the tips below you can prevent important nutrients from escaping from your tilapia.

  • If you purchase whole, fresh tilapia, chose specimens that smells fresh with clear eyes and clean gills. Tilapia that smells musky should be avoided. The fish should also have moist, shiny and tightly adhering scales.
  • If you buy fresh tilapia fillets, only purchase fillets with a fresh smell. Avoid musky fillets.
  • If you buy 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 need to travel far from your store to your home, place the fish in a cooling bag.
  • Frozen tilapia with a tight wrap can be stored up to four months in the freezer (0°F / -18°C). It is very important not to allow the tilapia to thaw on its way from the grocery store to your kitchen.
  • Fresh tilapia can be stored for two days in a really cool refrigerator (32 to 38°F / 0 to 3°C). The same is true for thawed tilapia.
  • Frozen tilapia should be thawed in the refrigerator, not in room temperature. 
  • Do not refreeze thawed tilapia.