Tilapia is a pretty impressive source of protein. In 3.5 ounces (100 grams), it packs 26 grams of protein and only 128 calories (3).

Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.

A 3.5-ounce serving contains the following (3):

Calories: 128
Carbs: 0 grams
Protein: 26 grams
Fats: 3 grams
Niacin: 24% of the RDI
Vitamin B12: 31% of the RDI
Phosphorus: 20% of the RDI
Selenium: 78% of the RDI
Potassium: 20% of the RDI

Tilapia is also a lean source of protein, with only 3 grams of fat per serving.