Tilapia
The most widespread and popular freshwater fish: bright white, light flesh rich in complete protein and easy to digest. Tilapia has no carbohydrate at all and the glycemic index does not apply; one of the purest protein sources for fullness and building muscle.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A model lunch for dieting and steady blood sugar; eat it grilled in a bran crust or baked, with a large green salad and half a flatbread or a few spoonfuls of rice.
Best preparation methods
Season it with garlic, cumin, lemon and coriander and bake it or cook it on a griddle; avoid deep-frying it in hydrogenated oils, to keep it light and low in calories.
Important Nutritional Note
Tilapia is an excellent, low-fat protein; buying it fresh from clean, trusted farms gives you high-quality protein that supports steady glucose.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 96 kcal | 144 kcal |
| Protein | 20.1 g | 30.2 g |
| Carbohydrate | 0 g | 0 g |
| Available carbohydrate | 0 g | 0 g |
| Fat | 1.7 g | 2.5 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 20.9 g of protein per 100 kcal, ranking 5 of 19 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Is Tilapia good for weight loss?
It can be a useful part of a weight-loss plan because it provides 20.9 g of protein per 100 kcal, and protein supports fullness. A 150 g portion gives 144 kcal.
How does Tilapia affect blood sugar?
Tilapia contains virtually no available carbohydrate, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Tilapia?
A typical 150 g portion of Tilapia provides about 144 kcal, 30.2 g protein, 0 g carbohydrate, 2.5 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.