How much tilapia, cooked to hit 30 g of protein?
You’d need about
115 g
roughly 4.1 oz · 148 kcalTilapia, cooked is one of the most protein-dense foods you can eat, so it takes only about 115 g (4.1 oz) to reach 30 g of protein. That makes it an efficient choice on a low-appetite day, when every bite has to count.
26 gprotein / 100 g
128kcal / 100 g
20.3 gprotein / 100 kcal
How much tilapia, cooked for different protein targets
| Protein target | Tilapia, cooked | In ounces |
|---|---|---|
| 15 g | 58 g | 2.0 oz |
| 20 g | 77 g | 2.7 oz |
| 25 g | 96 g | 3.4 oz |
| 30 g | 115 g | 4.1 oz |
| 40 g | 154 g | 5.4 oz |
| 50 g | 192 g | 6.8 oz |
Want this for your own target and today’s remaining protein?
Try it in the Protein-Per-Bite toolRelated foods
Questions
- How much tilapia, cooked do I need for 30 g of protein?
- About 115 g — roughly 4.1 oz — of tilapia, cooked provides 30 g of protein, based on its 26 g of protein per 100 g.
- How much protein is in tilapia, cooked?
- Tilapia, cooked has about 26 g of protein per 100 g, at roughly 128 kcal per 100 g.
- Is tilapia, cooked a good way to hit protein goals on a GLP-1?
- Yes — tilapia, cooked is protein-dense, so a modest portion goes a long way when your appetite is reduced.
Figures are approximate estimates per 100 g and vary by brand, cut, and preparation. This is general information, not medical or nutritional advice. See our Medical Disclaimer.