Tilapia (Raw Fillet)
Fish & Seafood · 9 specs
Direct Answer
Tilapia (Oreochromis niloticus) is a widely farmed freshwater whitefish. Per 100g raw, it provides 96 kcal, 20.1g protein, 1.70g fat (0.58g saturated), 50mg cholesterol, and very low mercury.
Source: USDA FoodData Central (FDC ID: 175176) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 96 kcal |
| Protein | 20.1 g |
| Total Fat | 1.70 g |
| Omega-3 (EPA + DHA) | 130 mg |
| Saturated Fat | 0.58 g |
| Cholesterol | 50.0 mg |
| Mercury Level | Very Low (< 0.02 PPM) |
| Potassium | 302 mg |
| USDA Safe Internal Temp | 63°C (145°F) |
Accessible Lean Protein
Tilapia is an affordable, neutral-tasting whitefish that absorbs marinades and spice rubs effectively while offering over 20g of protein for under 100 calories.
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