1 serving (113 grams) contains 128 calories, 20.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
266.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 118.8 mg | 39% | |
| Sodium | 125.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 41.7 g | 83% | |
| Vitamin D | 320.8 mcg | 1604% | |
| Calcium | 22.9 mg | 1% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 791.7 mg | 16% | |
* 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 Pan fried tilapia
Pan-fried tilapia is a popular dish featuring tilapia fillets cooked in a small amount of oil until golden and tender. Tilapia, a freshwater fish originating from Africa but now widely farmed worldwide, is a staple in many cuisines due to its mild flavor and versatility. A 100-gram serving of cooked tilapia provides approximately 128 calories, 26 grams of high-quality protein, and 3 grams of fat, making it a lean protein source. It is rich in essential nutrients, including vitamin B12, selenium, phosphorus, and omega-3 fatty acids, though in lower amounts compared to fatty fish like salmon. This dish is often paired with vegetables, grains, or salads for a well-rounded meal.
Health Benefits
- Supports brain health due to its vitamin B12 content, with one serving providing over 20% of the daily recommended intake.
- Boosts immune function through selenium, which plays a key role in antioxidative defense and thyroid health.
- Promotes heart health by offering omega-3 fatty acids, which help lower inflammation and support cardiovascular function.
Dietary Considerations
Selection and Storage
Store raw tilapia in the refrigerator at 32°F (0°C) and consume within 1-2 days for freshness. If freezing, ensure it is tightly wrapped to prevent freezer burn and use within three months for optimal quality.
Common Questions About Pan fried tilapia Nutrition
Is pan-fried tilapia high in protein?
Yes, pan-fried tilapia is a great source of protein. A 4-ounce serving contains approximately 21 grams of protein, which makes it ideal for muscle building and repair. It is also low in calories, with about 120 calories per serving when cooked with minimal oil.
Can I eat pan-fried tilapia on a keto diet?
Yes, pan-fried tilapia is keto-friendly as it is naturally low in carbohydrates, containing less than 1 gram of carbs per serving. Ensure you prepare it with keto-compatible oils like avocado or olive oil to keep it suitable for the diet.
What are the health benefits and concerns of eating pan-fried tilapia?
Tilapia is rich in nutrients like vitamin B12, selenium, and phosphorus, which support energy production, immune function, and bone health. However, concerns arise due to its omega-3 to omega-6 fatty acid ratio, which may not be as beneficial compared to other fish like salmon. Opt for sustainably farmed tilapia to avoid potential contaminants.
What is a recommended portion size for pan-fried tilapia?
A recommended portion size for pan-fried tilapia is 4-6 ounces per person. This provides sufficient protein and nutrients without excess calories. Pair it with a variety of vegetables and healthy fats for a balanced meal.
How does pan-fried tilapia compare to baked tilapia?
Pan-frying tilapia tends to add more calories due to the cooking oil, while baked tilapia typically has fewer calories if cooked without added fats. Both methods retain the fish's high protein content, but baking is considered healthier as it avoids excess fats and preserves more nutrients.
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.
