1 serving (100 grams) contains 128 calories, 26.0 grams of protein, 2.7 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
304.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.4 g | 8% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 135.7 mg | 45% | |
| Sodium | 133.3 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 26.2 mg | 2% | |
| 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 Baked tilapia
Tilapia is a freshwater fish native to Africa and the Middle East, but it is now widely farmed and consumed globally, particularly in Asian and American cuisines. Baked tilapia is a popular dish due to its mild flavor and versatility. This fish is low in fat and an excellent source of protein, offering approximately 26 grams of protein per 100 grams. It's also rich in selenium and vitamin B12, which support metabolic and immune health. With only about 130 calories per serving, baked tilapia is an ideal choice for those seeking a nutrient-dense meal that's low in saturated fat.
Health Benefits
- Supports muscle growth and repair due to high protein content (26 grams per 100 grams).
- Promotes brain and nerve health with vitamin B12 (84% of the daily recommended intake per serving).
- Enhances immune function and antioxidant defense with selenium (57% of the daily recommended intake per serving).
Dietary Considerations
Selection and Storage
Store fresh tilapia in the refrigerator and consume within 2 days or freeze for up to 6 months. Thaw frozen fillets in the refrigerator overnight before baking.
Common Questions About Baked tilapia Nutrition
Is baked tilapia high in protein?
Yes, baked tilapia is an excellent source of protein. A 3-ounce serving typically contains around 21 grams of protein, making it a lean option for meeting your daily protein needs.
Can I eat baked tilapia on a keto diet?
Yes, baked tilapia is keto-friendly as it is naturally low in carbohydrates, containing less than 1 gram per serving. It's a great option for a keto meal when paired with healthy fats like olive oil or avocado.
What are the health benefits of eating baked tilapia?
Baked tilapia is rich in protein and low in fat, making it ideal for heart health and weight management. It also provides important nutrients such as selenium and vitamin B12, which support immune function and energy production.
What is a healthy portion size for baked tilapia?
A recommended portion size for baked tilapia is about 3-4 ounces, which is equivalent to one fillet. This portion provides balanced nutrition without excessive calories, supporting a healthy diet.
How does baked tilapia compare to salmon?
Baked tilapia is lower in fat and calories compared to salmon, making it a leaner choice. However, salmon is richer in omega-3 fatty acids, which are vital for heart and brain health. Both can fit into a balanced diet depending on your nutrition goals.
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.
