Tilapia, cooked (dry heat)

Cooked tilapia (baked, broiled, or pan-seared) is USDA FDC ID 175177 (SR Legacy): 26.2 g protein and 128 kcal per 100 g, i.e. 20.47 g protein per 100 kcal — (26.2 / 128) x 100. A 3 oz (85 g) fillet provides about 22.3 g protein for 108.8 kcal. Per FDC, tilapia has 57 mg cholesterol, 56 mg sodium, and 2.65 g total fat (0.94 g saturated) per 100 g — leaner than salmon but slightly fattier than cod or halibut — plus 1.86 mcg vitamin B12 and 54.4 mcg selenium. Tilapia is the fourth-most-consumed fish in the US since 2002, per Wikipedia, favored for its low cost and mild flavor; nearly all commercially farmed tilapia are male (grown faster than females), reflecting how thoroughly farmed the US supply is (China alone produces about 1.3 million tonnes a year against roughly 10,000 tonnes of domestic US production for a market that consumes 2.5 million tonnes). The one nutrition caveat worth flagging, sourced from the same overview, is that tilapia's omega-3 fatty acid content is "often far lower than that of other commonly eaten fish species," with an unusually high omega-6 share — relevant to people specifically seeking fish for omega-3 intake rather than protein, since tilapia is not a strong choice for that particular goal even though its protein density is excellent. On the safety side, the FDA/EPA fish advisory places tilapia in its "Best Choices" (lowest mercury) category, the same tier as cod, shrimp, and crab, so it carries the least restrictive mercury guidance among the fish and shellfish in this ranking. There is no major shellfish- or finfish-specific allergen distinction beyond the general fish-allergy category. Farmed tilapia fillets, fresh or frozen, are among the least expensive fish sold in US supermarkets, which combined with its mild flavor and easy preparation explains its popularity as an everyday, budget-friendly high-protein option.