Tilapia (baked)
1 fillet (140g)Protein per 100g26.0g
Calories per 100g128
Fat per 100g2.7g
Carbs per 100g0.0g
Fiber per 100g0.0g
Leucine (per serving, est.)2050mg
Typical cost$
Quality 0.88
lit_estimate, complete animal protein
ketolow-carbgluten-freedairy-freepescatarian
Why Tilapia (baked) shows up in protein-forward diets
The cheapest fish fillet in most US grocery stores by a wide margin, largely because it's one of the most efficiently farmed fish species on earth.
Serving-size math
A 1 fillet (140g) portion delivers 36.4g of protein and roughly 179 calories. Scaled per 100 calories, that works out to 20.31g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
Cooks in under 12 minutes at 400°F from frozen-thawed — it's thin enough that it's easy to overcook past that.
Best for
- budget cutting
- meal prep
Allergens
Contains: fish.
Frequently asked
How much protein is in tilapia (baked)?
26.0g per 100g, or 36.4g per 1 fillet (140g).
Is tilapia (baked) a complete protein?
Yes — it's rated a complete, high-quality protein source (lit_estimate, complete animal protein).