How Many Calories are in Fried Tilapia? Nutrition Facts

The Calorie Count and Nutrition of Fried Tilapia

Tilapia is a popular fish known for its mild flavor, firm texture, and versatility. Many people enjoy eating fried tilapia as a low-fat protein source. But frying adds extra calories and fat, so how many calories does fried tilapia contain?

This article will break down the nutrition facts of fried tilapia including its calories, fat, carbs, protein, and micronutrients. Youll also learn how preparation method affects nutrition and get tips for the healthiest ways to enjoy this fish.

What is Tilapia?

Tilapia is an inexpensive, mild, white fish thats the fourth most commonly consumed seafood in the United States. Its a freshwater fish mainly farmed through aquaculture in ponds or tanks.

There are many different species of tilapia, but the most common one farmed and sold is Nile tilapia. Others include blue tilapia, Mozambique tilapia, and hornorum tilapia.

Tilapia has white, flaky, lean flesh when cooked. Its mild taste makes it perfect for frying, baking, grilling, or really any preparation method.

Nutrition Facts of Raw Tilapia

Here are the nutrition facts for a 4-ounce (113 gram) serving of raw tilapia, according to the USDA:

• Calories: 94
• Fat: 1.3g
• Saturated fat: 0.4g
• Cholesterol: 49mg
• Sodium: 49mg
• Carbs: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 20.8g

As you can see, raw tilapia is low in calories, fat, carbs, and sodium. Its an excellent source of protein and provides a wide range of vitamins and minerals:

• Vitamin B12
• Vitamin B6
• Potassium
• Niacin
• Magnesium
• Selenium
• Phosphorus

It also contains 263 mg of omega-3 fatty acids per serving, making it a high omega-3 fish.

Calories and Fat in Fried Tilapia

Frying is a popular cooking method for tilapia, but it does add additional calories and fat. The exact amount depends on factors like:

• Oil used for frying
• Breading or batter used
• Frying temperature and time

According to the USDA, here are some estimates for the nutrition content of fried tilapia prepared different ways:

Fried Tilapia, Cornmeal Battered

• Calories: 278
• Total fat: 12g
• Saturated fat: 2g

Fried Tilapia, Flour Battered

• Calories: 267
• Total fat: 11g
• Saturated fat: 2g

Fried Tilapia, Uncoated

• Calories: 206
• Total fat: 9g
• Saturated fat: 2g

As you can see, the extra calories in fried tilapia vs raw largely comes from added fats. But the protein, vitamins, and minerals remain fairly similar.

Frying Oil Differences

The specific oil used for frying also affects the calorie and fat contents. Some common frying oils include:

• Canola oil: 124 calories and 14g fat per tablespoon
• Vegetable oil: 120 calories and 14g fat per tablespoon
• Olive oil: 119 calories and 13g fat per tablespoon
• Coconut oil: 117 calories and 13g fat per tablespoon
• Peanut oil: 119 calories and 13g fat per tablespoon

Oils higher in saturated fat like coconut oil and peanut oil add a bit more saturated fat to the fish. The healthiest oils for frying are high in monounsaturated and polyunsaturated fats like olive oil, canola oil, and vegetable oil.

Portion Size Matters

Finally, portion size dramatically impacts total calorie intake. The above nutrition information is based on roughly a 4-ounce portion. But fried tilapia is often served as part of a fish fry platter with larger portions.

Here are the calories for different serving sizes of battered and fried tilapia:

• 4 ounces: 267 calories
• 6 ounces: 400 calories
• 8 ounces: 534 calories
• 10 ounces: 667 calories

To keep your calorie intake moderate, stick closer to a 4-6 ounce portion of fried fish. Load up on non-fried sides like coleslaw, cornbread, and hushpuppies.

Healthiest Ways to Eat Tilapia

While tilapia is a lean protein source, deep frying adds a lot of excess calories, fat, and sodium. Here are some healthier preparations that keep tilapia low in calories:

Baked

Baking with minimal added fat is one of the healthiest cooking methods. Try baking tilapia seasoned with herbs and spices and topped with lemon slices or salsa.

Grilled

Grilling over direct high heat helps let excess fat drip away. Grill seasoned tilapia over a hot grill until opaque and flaky.

Broiled

Broil tilapia fillets in the oven 4-5 minutes per side until fish flakes easily. Add some seasoning and lemon juice on top.

Air Fried

Air frying uses little to no oil to make foods crispy. Air fry breaded or battered tilapia for a lower-fat crunch.

Poached

Poaching gently cooks fish in simmering liquid like wine, broth, or water. It adds no extra fat or calories.

Raw

Enjoy raw tilapia poke bowls with rice, vegetables, avocado, and poke sauce. Raw fish is very low cal and nutrient dense.

Health Benefits of Tilapia

When prepared in healthy ways, tilapia provides many excellent nutrients and health benefits, including:

Lean Protein

Protein is vital for building and repairing muscle tissue. Tilapia provides over 20g protein in just a 4-ounce serving.

Heart Healthy Fats

The omega-3s in tilapia support brain function and heart health. They also have anti-inflammatory properties.

Key Vitamins and Minerals

Tilapia contains potassium, niacin, vitamin B12, phosphorus, and selenium. These support bone health, energy levels, immunity, and metabolism.

Low Mercury

Unlike some fish, tilapia is very low in mercury since its fast-growing and farmed. Its safer for pregnant women and kids.

Downsides of Eating Too Much Fried Tilapia

While tilapia is very healthy when enjoyed in moderation, too much fried tilapia may lead to:

Weight Gain

Excess calories from large fried tilapia portions and batter can easily lead to weight gain over time, especially paired with fried sides.

Heart Disease Risk

Regularly consuming fried foods may raise LDL (bad) cholesterol levels and heart disease risk due to high intakes of saturated and trans fats.

Inflammation

Heavy consumption of fried foods and omega-6 oils is linked to higher inflammation levels over time.

Gut Health Issues

Fried foods are harder to digest and may irritate the gut lining and contribute to issues like reflux.

The Bottom Line

Tilapia is a super healthy fish when prepared in simple, low-fat ways like baking, grilling, poaching, or air frying. But deep frying adds a significant amount of extra calories and fat.

A typical 4-6 ounce serving of fried tilapia contains around 200-400 calories and 10-15 grams of fat depending on breading and portion size. For health, enjoy fried tilapia only occasionally as part of a balanced diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.