Fish & meat

How many calories are in grilled tilapia?

1 medium fish (about 200 g edible) of grilled tilapia has about 290 calories. Whole tilapia seasoned with pepper, ginger and garlic, then grilled over charcoal. Often eaten with banku and pepper.

Also called tilapia, roasted tilapia, charcoal tilapia.

Nutrition facts · estimate
Per 1 medium fish (about 200 g edible) (200 g)
290kcal
Protein
44 g · 60%
Carbs
2 g · 3%
Fat
12 g · 37%
Fibre
0 g
Sodium
500 mg
Glycaemic impact
Low

What it does well

  • Excellent source of lean protein
  • Grilled rather than fried
  • Low in carbohydrate

Worth watching

  • Seasoning and stock cubes add salt
  • Oil brushed on while grilling adds calories

How to make it lighter

  • Ask for less oil brushing
  • Pair with fresh pepper, onions and tomatoes
  • Have a smaller banku ball with it

This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.

Often eaten with grilled tilapia

Questions people ask

How many calories are in grilled tilapia?

A medium fish with about 200 g of edible flesh has roughly 290 calories and 44 g of protein. Size and oil vary.

Is grilled tilapia good for weight loss?

Yes, it is high in protein and relatively low in calories. Pair it with vegetables and a moderate starch portion.

Is tilapia good for diabetics?

Tilapia is low in carbohydrate and high in protein, which makes it a good choice. Keep the banku portion moderate and ask a dietitian or doctor for personalised advice.

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