1 serving (120 grams) contains 170 calories, 30.6 grams of protein, 5.3 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
191.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 7% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 87.8 mg | 29% | |
| Sodium | 369.9 mg | 16% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 34.4 g | 68% | |
| Vitamin D | 216 mcg | 1080% | |
| Calcium | 17.6 mg | 1% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 517.0 mg | 11% | |
* 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 Grilled tilapia
Grilled tilapia is a popular dish prepared using tilapia, a freshwater fish native to Africa and widely farmed globally. This mild-flavored fish is a staple in various cuisines, including African, Asian, and Latin American cooking. Tilapia is a lean protein, low in fat, and packed with essential nutrients. A 3.5-ounce (100-gram) serving of cooked tilapia provides around 26 grams of protein, just 3 grams of fat, 129 calories, and is an excellent source of selenium (over 50% of the daily recommended intake) and vitamin B12. This makes it a nutrient-dense choice for those seeking a healthy and versatile meal option.
Health Benefits
- Supports muscle growth and repair with 26 grams of high-quality protein per 100-gram serving.
- Promotes heart health due to its omega-3 fatty acids, which support healthy cholesterol levels.
- Boosts immunity and thyroid function with its high selenium content, providing over 50% of the daily value per serving.
Dietary Considerations
Selection and Storage
Store fresh tilapia in the coldest part of the refrigerator and consume within 1-2 days. If freezing, wrap it tightly to prevent freezer burn and use within 6 months for optimal quality.
Common Questions About Grilled tilapia Nutrition
Is grilled tilapia high in protein?
Yes, grilled tilapia is high in protein, providing about 26 grams of protein per 100 grams of cooked fish. It is an excellent choice for those looking to increase their protein intake while keeping calories low, as the same portion has only around 128 calories.
Can I eat grilled tilapia on a keto diet?
Yes, grilled tilapia is keto-friendly as it is very low in carbohydrates, containing 0 grams of carbs per serving. It is an excellent source of lean protein for those following a ketogenic or low-carb diet.
What are the health benefits of eating grilled tilapia?
Grilled tilapia is a rich source of lean protein, vitamin D, selenium, and B vitamins, supporting muscle growth, immune health, and energy metabolism. However, some concerns exist about farm-raised tilapia’s omega-6 fatty acid content, so sourcing wild-caught tilapia or balancing your diet with omega-3-rich fish like salmon is ideal.
How much grilled tilapia should I eat per serving?
A typical serving of grilled tilapia is about 4-6 ounces (113-170 grams), which provides around 23-40 grams of protein and 110-150 calories. This portion size is suitable for most adults as part of a balanced meal.
How does grilled tilapia compare to grilled salmon?
Grilled tilapia is lower in fat and calories compared to grilled salmon, making it a lighter option. While tilapia provides lean protein, salmon is higher in omega-3 fatty acids, which are beneficial for heart and brain health. Both are good options, but salmon may be a better choice if you're looking for a nutrient-dense fish rich in healthy fats.
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.
- USDA FoodData - Grilled tilapia DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
