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Last updated: Aug 9, 2026

IHOP

Grilled Tilapia

EntreesPopular

IHOP Grilled Tilapia is protein-leaning, with about 65% of macro calories from protein. Each serving has 219 calories, 35.9g protein, 1.5g carbs, and 7.9g fat, making it a stronger fit for high-protein restaurant planning.

1 Serving (140.6g)

Serving Size

140.6 g

Serving Weight

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219

Calories

Per serving

35.9 g

Protein

1.5 g

Carbs

7.9 g

Fat

Nutrition Facts

Amount per serving

Calories219 kcal

% Daily Value*

Total Fat 7.9 g10%

Saturated Fat 2.2 g11%

Trans Fat 0.1 g—

Cholesterol 72 mg24%

Sodium 1,186 mg52%

Total Carbohydrate 1.5 g1%

Dietary Fiber 0.7 g3%

Total Sugars 1.1 g—

Protein 35.9 g72%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

219

kcal

Protein35.9 g (65%)

Carbs1.5 g (3%)

Fat7.9 g (32%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density10/10

65% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate55 min walk

About 22 minutes of running for these calories.

Key Nutrients

Protein 35.9 g72%

Fiber 0.7 g3%

Sodium 1,186 mg52%

Sugars 1.1 g—

Saturated Fat 2.2 g11%

How we calculate these values

Diet Compatibility

High protein10/10 protein density from 35.9g protein and 219 calories.Yes

Lower carb1.5g carbs per serving.Yes

Low fat7.9g total fat per serving.No

High sugar1.1g total sugars per serving.No

High sodium1,186mg sodium per serving.Yes

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Ingredients

Tilapia: Tilapia Fish, Butter Alternative: Liquid And Hydrogenated Soybean Oil, Salt, Natural & Artificial Flavor, Soy Lecithin, TBHQ And Citric Acid (Preservatives), Artificial Color, Dimethylpolysiloxane (Anti-Foaming Agent), Seasoning Salt: Salt, Potassium…

Allergens

Contains

MilkSoy

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Grilled Tilapia has 86 more calories than (2) Bacon Strips and 27.6g more protein. Compare

Grilled Tilapia has 21 more calories than (2) Fried Eggs and 24.3g more protein. Compare

(2) Bacon Strips133 kcal · 8.3 g protein(2) Fried Eggs199 kcal · 11.6 g protein(2) Hard or Soft Boiled Eggs155 kcal · 12.6 g protein(2) Poached Eggs126 kcal · 11 g protein(2) Pork Sausage Links212 kcal · 5 g protein(2) Scrambled Egg Whites60 kcal · 10.5 g protein

Compare with (2) Bacon Strips

Grilled Tilapia Compared With Nearby Items

IHOP Grilled Tilapia is listed in the Entrees category with 219 calories, 35.9g protein, 1.5g carbs, and 7.9g fat per serving.

Data Source and Methodology

Nutrition values for Grilled Tilapia are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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