# Haddock or tilapia, cooked nutrition: 25 g protein per 100 g (est.) | Macro Friendly Meals

25 g protein per 100 g, 35 g per ~5 oz fillet.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for Haddock or tilapia, cooked, per 100 g and per ~5 oz fillet (140 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 120 | 25 | 0 | 1.5 |
| Per serving (~5 oz fillet, 140 g) | 168 | 35 | 0 | 2.1 |

Protein per 100 kcal: 20.8 g.

## Cost

Est. cost per serving: $1.50–$3.50 (est.).

Est. cost midpoint: $2.50 (est.).

Est. $ per 10 g protein: $0.71 (est.).

## Diet and scores

Keto, Low-carb, Carnivore, Paleo, Mediterranean, Pescatarian, Gluten-Free, Dairy-Free

Efficiency 8 / Taste 5 / Overall 6.5.

Longevity: none noted.

## Recipes using this food

None yet.

## Related

- [Halibut, cooked](https://macrofriendlymeals.com/foods/halibut-cooked) (20.7 g protein / 100 kcal)
- [Crab, cooked](https://macrofriendlymeals.com/foods/crab-cooked) (21.1 g protein / 100 kcal)
- [Egg whites, raw](https://macrofriendlymeals.com/foods/egg-whites-raw) (21.2 g protein / 100 kcal)
- [Lobster, cooked](https://macrofriendlymeals.com/foods/lobster-cooked) (21.3 g protein / 100 kcal)
- [Cod, cooked](https://macrofriendlymeals.com/foods/cod-cooked) (21.9 g protein / 100 kcal)
- [Turkey breast, roasted](https://macrofriendlymeals.com/foods/turkey-breast-roasted) (22.2 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/haddock-or-tilapia-cooked

Cite as: Macro Friendly Meals, "Haddock or tilapia, cooked nutrition", https://macrofriendlymeals.com/foods/haddock-or-tilapia-cooked, data v2026-10-08.2.