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How Many Calories Are in Baked Tilapia?

author image Erin Beck
Erin Beck began writing professionally in 2008 as an opinion columnist for the West Virginia University student newspaper, "The Daily Athenaeum." She has worked in health promotion at the university and as a communications intern at the National Alliance on Mental Illness. She has a Bachelor of Science in journalism and a Master of Public Health, both from West Virginia University.
How Many Calories Are in Baked Tilapia?
A plate with baked tilapia, salad, and baked potatoes Photo Credit: Elzbieta Sekowska/iStock/Getty Images

Tilapia is a low-calorie fish that is rich in nutrients. Bake tilapia instead of frying to save calories and eliminate unwanted fat.

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A 3-ounce serving of baked tilapia has about 110 calories, according to the USDA National Nutrient Database for Standard Reference. A 3-ounce serving of fish is about the size of a checkbook. This serving contains nearly 23 grams of protein and about 2.5 grams of fat. Tilapia does not provide carbohydrates. It is an excellent source of phosphorus, niacin, selenium and vitamin B-12.


Tilapia is the fifth most popular seafood consumed in the U.S., according to the American Tilapia Association. Tilapia are farm raised in more than 85 countries. Tilapia has a neutral, mild taste and is ideal for topping with flavorful sauces and seasonings.


Tilapia is a healthy alternative to high-fat meat. Baking is also a healthful method of preparing it. Tilapia is low in total and saturated fats and high in protein. The American Heart Association recommends eating fish twice a week.

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