Raw TilapiaVSCooked Tilapia
Comparing different preparation states of Tilapia
VS
Raw Tilapia
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein19.0g
Cals
95
Fat
2.5g
Carbs
0.0g
Cooked Tilapia
Complete
Contains all 9 essential amino acids. High bioavailability.
Top Protein
Protein26.1g
Cals
128
Fat
2.6g
Carbs
0.0g
Key Differences
Protein Gap
7.1g
38% difference
Calorie Gap
33
35% difference
Fat Gap
0.2g
Carb Gap
0.0g
Category Winners
💪
Most Protein
Per 100g serving
Cooked Tilapia
📉
Lowest Calories
For weight loss
Raw Tilapia
⚡
Best Efficiency
Protein per calorie
Cooked Tilapia
Source: USDA FoodData Central • Data as of 2025-12-14