1 serving (100 grams) contains 128 calories, 23.0 grams of protein, 3.5 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
304.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 10% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 54.8 g | 109% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 904.8 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Air fried tilapia
Air fried tilapia is a popular preparation of tilapia, a mild white fish native to freshwater sources across Africa and the Middle East, but now widely farmed globally. Tilapia is often featured in cuisines like African, Asian, and Latin American dishes due to its versatile flavor and delicate texture. Air frying provides a healthier cooking method by reducing oil usage while retaining flavor and crispiness. Nutritionally, tilapia is low in calories and fat but rich in protein, which makes it a favored choice for weight management and muscle health. It also offers micronutrients like selenium and vitamin B12, crucial for immune function and energy metabolism.
Health Benefits
- Excellent source of protein (approximately 26g per cooked 100g) essential for muscle repair and growth.
- Rich in selenium, offering about 48% of daily recommended intake per 100g, supporting immune health and thyroid function.
- Contains vitamin B12, providing roughly 30% of daily value per 100g, crucial for energy production and neurological health.
Dietary Considerations
Selection and Storage
Store raw tilapia in the refrigerator at 32°F-39°F and consume within 1-2 days. Cooked tilapia can be refrigerated in an airtight container for up to 3 days. For longer storage, freeze raw tilapia for up to 6 months.
Common Questions About Air fried tilapia Nutrition
Is air fried tilapia high in protein?
Yes, air fried tilapia is a great source of protein. A standard 4-ounce serving of tilapia contains about 23 grams of protein, making it an excellent choice for those looking to increase their protein intake without consuming excess fat.
Can I eat air fried tilapia on a keto diet?
Yes, air fried tilapia is perfectly suitable for a keto diet. It is naturally low in carbs, containing less than 1 gram of carbohydrates per 4-ounce serving, and is high in protein and healthy fats when prepared with minimal or no breading.
What are the health benefits or concerns of eating air fried tilapia?
Air fried tilapia is a lean source of protein and contains essential nutrients like vitamin B12, selenium, and phosphorus, which support brain health and immunity. However, some concerns have been raised over the farming practices of tilapia, so sourcing high-quality, sustainably farmed fish is recommended.
How much air fried tilapia should I eat per serving?
A standard serving size for air fried tilapia is about 3-4 ounces, roughly the size of the palm of your hand. This amount provides an ideal portion of protein and nutrients while keeping calories in check, at about 110-130 calories per serving.
How does air fried tilapia compare to grilled tilapia?
Air frying tilapia can result in a crispier texture compared to grilling, which typically keeps the fish moist and tender. Nutritionally, both methods are similar provided that no heavy batter or breading is used, with similar calorie and nutrient profiles, making both options healthy choices.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
