How Much Cooked Tilapia for 20g of Protein?

You need about 76 g of cooked tilapia (2.7 oz), about 1 fillet of cooked tilapia, to get 20 g of protein.

That amount has 98 calories, 2 g of fat and 0 g of carbohydrates. Cooked tilapia gets 81% of its calories from protein, at 26 g of protein per 100 g.

Cooked Tilapia Calorie Calculator

TargetOf

76g

76 g of cooked tilapia gives 20 g of protein.

Protein20 g81% of calories

Fat2 g19% of calories

Carbs0 g0% of calories

5% of a 2,000 calorie day

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How much cooked tilapia for other protein targets

Target	Weight	About	Calories
20 g protein	76 g	1 fillet of cooked tilapia	98
30 g protein	115 g	1 1/2 fillets of cooked tilapia	147
40 g protein	153 g	2 fillets of cooked tilapia	196

Cooked Tilapia calories by serving size

Common amounts of cooked tilapia with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat
50g	50 g	64	13 g	1.3 g
1 fillet	87 g	111	23 g	2.3 g
100g	100 g	128	26 g	2.7 g
4 oz	113 g	145	30 g	3 g
2 fillets	174 g	223	46 g	4.6 g
200g	200 g	256	52 g	5.3 g

Cooked Tilapia vs similar foods

Calories per 100 g compared with other fish and seafood.

Coated Baked or Broiled Tilapia180

Baked or Broiled Tilapia160

Grilled Tilapia142

Cooked Tilapia128

Steamed Tilapia121

Raw Tilapia96

Raw Farm Raised Tilapia95

Cooked Tilapia: common questions

How much cooked tilapia has 20g of protein?

About 76 g of cooked tilapia (about 1 fillet of cooked tilapia) has 20 g of protein.

How many calories are in 20g of protein from cooked tilapia?

Getting 20 g of protein from cooked tilapia comes with 98 calories.

How much protein is in 100 g of cooked tilapia?

100 g of cooked tilapia has 26 g of protein.

More about cooked tilapia

Source: USDA FoodData Central, SR Legacy. FDC ID 175177. Original description: Fish, tilapia, cooked, dry heat. Portion weights are USDA household measures.