How Many Calories Are in Baked Tilapia?

Breaded tilapia
A plate with baked tilapia, salad, and baked potatoes (Image: 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.

Nutrition

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.

Identification

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.

Benefits

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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