Tilapia is one of the leanest farmed fish. 20.1 g protein, 1.7 g fat per 100 g. Self-reported intake misses foods 1–80% of the time (Whitton et al., Adv Nutr 2022). Mild flavour, high yield, low cost — weigh fillets individually to stay honest.
How should I track Tilapia, raw?
Tilapia, raw is high in protein. For the most accurate tracking of Tilapia, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.