Quick answer: A 4 oz (113 g) cooked tilapia fillet has about 29 g of protein, or roughly 26 g per 100 g. A 6 oz portion has about 44 g. Raw tilapia shows about 20 g per 100 g only because cooking removes water. Cooking itself doesn’t reduce the protein.
Protein in tilapia runs high for a white fish, a 4 ounce (113g) cooked tilapia fillet contains about 29g of protein, making it one of the leanest, most protein dense options you can put on a plate. That works out to roughly 26 grams of protein per 100g, putting tilapia just below chicken breast while carrying a fraction of the fat.
Tilapia has earned its spot as a weeknight staple for exactly this reason, it delivers restaurant quality protein numbers without the price tag or prep time of salmon or steak. Whether you are portioning out a single fillet, weighing 100g for a macro tracker, or cooking a whole tilapia recipe for the table, knowing the exact protein count per serving makes it easy to plan meals around your goals. Below, we break down tilapia protein content by weight, by cooking method, and against other popular protein sources, so you always know exactly what is on your plate.
Tilapia Protein at a Glance
One 4 oz (113g) cooked tilapia fillet contains about 29 grams of protein, while a 100g serving provides roughly 26 grams. That places tilapia protein content close to chicken breast and well above most other white fish.
This high protein to calorie ratio is why tilapia fits so easily into weight loss meal plans, muscle building diets, and quick family dinners alike. A single fillet can cover nearly half of an average adult daily protein needs in one sitting, without adding excess fat or carbs. If you are short on time, tilapia fast cook time also makes it one of the best options for quick dinner ideas for family meals that still hit your nutrition targets.
Calories depend mostly on cooking method, plain baked or grilled tilapia is about 128 calories per 100 g cooked. See our full breakdown of calories in fish tilapia.
Tilapia Protein Content by Serving Size
Tilapia protein content scales predictably by weight, which makes it simple to hit exact macro targets whether you are cooking a single fillet or a full pound for meal prep. Here is how the numbers break down across the most commonly searched serving sizes.
| Serving Size | Protein (g) |
|---|---|
| 100g | 26 g |
| 3 oz (85g) | 22 g |
| 4 oz (113g) | 29 g |
| 6 oz (170g) | 44 g |
| 8 oz (227g) | 59 g |
| 1 lb (454g) | 118 g |
| 1 average fillet (~120g) | 31 g |
Values are approximate, based on USDA FoodData Central.
Protein in One Tilapia Fillet
A single average sized tilapia fillet, weighing around 120 grams cooked, contains approximately 31 grams of protein. Fillet sizes do vary by fish and cut, so a smaller 85g fillet delivers closer to 22 grams, while a larger 150g fillet can reach 39 grams.
Protein in 100g of Tilapia
A 100 gram serving of cooked tilapia provides about 26 grams of protein, one of the highest protein in tilapia per gram ratios among white fish. This is the standard reference amount used on most nutrition labels and food tracking apps, making it the easiest benchmark for comparing tilapia against other proteins.
Protein in a Pound of Tilapia
One full pound (454g) of cooked tilapia delivers roughly 118 grams of protein, enough to cover the daily protein needs of most adults in a single meal. This makes tilapia an efficient, budget friendly option for batch cooking high protein meals, including quick dinner ideas for family nights when everyone needs a filling, protein in tilapia packed plate fast.
Does Cooking Method Change Tilapia Protein Content?
Cooking method has almost no effect on protein in tilapia content, since heat doesn’t destroy protein the way it can degrade certain vitamins. The main differences come from moisture loss during cooking, which slightly concentrates the protein in tilapia per gram, and from any added ingredients like breading or oil.
Baked Tilapia Protein
Baked tilapia retains close to its full protein content, about 29 grams per 4 oz fillet with no added fat from the cooking process itself. Baked tilapia is considered the cleanest method for preserving tilapia natural protein to calorie ratio, since it requires little to no oil.
Grilled Tilapia Protein
Grilled tilapia provides a nearly identical protein count to baked tilapia, around 29 grams per 4 oz serving, while allowing some moisture to cook off over direct heat. This slight moisture loss can concentrate the protein marginally, though the difference is negligible in practical terms.
Fried Tilapia Protein
Fried tilapia still delivers roughly the same 29 grams of protein in tilapia per 4 oz fillet, but the added breading and oil raise the fat content without adding meaningful protein. For anyone tracking macros closely, especially on a keto dinner ideas plan, baked or grilled preparations make far better use of tilapia’s naturally high protein to fat ratio.
Raw vs Cooked Tilapia Protein
Raw tilapia contains slightly less protein by weight than cooked tilapia, since cooking removes water and effectively concentrates the nutrients that remain. A 100g raw fillet has closer to 20 grams of protein, compared to roughly 26 grams once cooked, a difference driven entirely by moisture loss rather than any nutritional change.
Is Tilapia a Good Source of Protein?
Yes, tilapia is considered an excellent source of protein, delivering about 26 grams per 100g while staying very lean. That combination of high protein and low calories is what makes tilapia a go to choice for anyone building meals around lean, efficient nutrition.
Is Tilapia a Complete Protein?
Tilapia is a complete protein, meaning it contains all nine important amino acids the body cannot produce on its own. This puts it in the same category as other animal proteins like chicken, eggs, and salmon, making it a reliable option for muscle repair, recovery, and overall diet quality.
Is Tilapia a Lean Protein?
Tilapia is one of the leanest proteins available, with roughly 2 to 3 grams of fat per 100g serving depending on the cooking method used. This lean profile makes it easy to pair with richer sides or appetizers without tipping a meal out of balance, whether that is a simple side salad or something more indulgent like jalapeño poppers for a game day spread. For a flavor forward main that still keeps the lean protein intact, a dish like honey baked soy sauce tilapia adds sweetness and depth without relying on heavy fats.
Tilapia Protein Vs Other Fish and Meat
Tilapia holds its own against most popular proteins, delivering about 26 grams of protein per 100g, which puts it just below chicken breast and ahead of many other white fish. The real differences show up in fat content and calories rather than protein itself, making tilapia a strong pick when lean protein is the priority.
Tilapia vs Chicken Breast Protein
Tilapia and chicken breast are close in protein content, with chicken offering more at around 31 grams per 100g compared to tilapia’s 26 grams. Chicken pulls ahead on protein density, but tilapia counters with fewer calories in fish tilapia and a faster cook time, making it a practical swap on nights when a lighter meal is the goal.
Tilapia vs Salmon Protein
Tilapia delivers about 26 grams of protein per 100g and salmon about 22 grams, so tilapia edges ahead on protein, but salmon carries significantly more fat due to its natural omega 3 content. This makes tilapia the leaner choice by a wide margin, while salmon wins on healthy fats, so the better option really depends on whether the goal is minimizing fat or maximizing omega 3 intake. Either fish works well in a dish like grilled fish with shrimp for a protein heavy seafood plate.
Tilapia vs Cod Protein
Tilapia delivers a bit more protein than cod, about 26 grams per 100g compared to about 20 grams, but either works for most high protein meals. Both are mild, versatile white fish, similar to basa, and can be substituted in most recipes, including a basa fillet recipe built around simple tomato sauce.
Conclusion
Tilapia earns its place as a go to protein source, delivering roughly 26 to 29 grams per serving while staying lean, affordable, and quick to cook. Whether you are tracking macros, feeding a family, or just want a fish that plays well in almost any recipe, tilapia numbers hold up against chicken, salmon, and cod alike. From a simple baked fillet to something bolder like fish curry, tilapia adapts to whatever flavor profile you are after without sacrificing its protein content. Keep the serving size chart above handy, and you will always know exactly how much protein is on your plate.
Frequently Asked Questions (FAQs)
How much protein is in tilapia?
A 4 oz (113g) cooked tilapia fillet contains about 29 grams of protein, or roughly 26 grams per 100g. This makes it one of the leanest, most protein dense white fish available.
Is tilapia high in protein?
Yes, tilapia is considered high in protein, delivering 22 to 31 grams per typical serving depending on size. It is slightly below chicken breast and higher than many other white fish options.
How much protein is in 6 oz of tilapia?
A 6 oz (170g) cooked tilapia fillet provides approximately 44 grams of protein. That’s more than a quarter of the average adult daily protein needs in a single serving.
Does tilapia have more protein than salmon?
Tilapia has slightly more protein than salmon, about 26 grams per 100g versus about 22 grams, and significantly less fat. Salmon pulls ahead only on omega 3 content.
Is tilapia a complete protein?
Yes, tilapia is a complete protein, containing all nine amino acids the body needs but can not make on its own. This puts it on par with chicken, eggs, and other high quality animal proteins.
Disclaimer: This article is for general information only and is not medical or nutrition advice. Nutrient values are estimates and vary by ingredients, oil, coating and portion size. Talk to your doctor or dietitian about your individual needs.
