1 serving (100 grams) contains 96 calories, 20.1 grams of protein, 1.7 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
228.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 123.8 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.9 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 719.0 mg | 15% | |
* 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 Tilapia filet
Tilapia is a freshwater fish native to Africa and the Middle East, now farmed globally due to its mild flavor and adaptability. Commonly used in a variety of cuisines, including American, Asian, and African dishes, tilapia is a rich source of protein with minimal fat and calories, making it a popular choice for healthy eating. A 3-ounce cooked serving provides approximately 22 grams of protein, only 2.5 grams of fat, and 110 calories. It also contains key nutrients such as selenium (approx. 78% of the RDI), vitamin B12, phosphorus, and lesser amounts of omega-3 fatty acids compared to some other fish species. Its light, versatile flavor makes it a staple for grilled, baked, or pan-seared dishes.
Health Benefits
- Rich source of protein (22 grams per 3-ounce serving), essential for muscle repair and maintenance.
- High selenium content (78% RDI per serving) supports thyroid function and acts as an antioxidant.
- Contains vitamin B12, crucial for red blood cell formation and nervous system health.
- Low in saturated fat, making it heart-friendly when prepared healthily.
- Provides phosphorus, which promotes bone strength and energy metabolism.
Dietary Considerations
Selection and Storage
Store tilapia filets in the refrigerator at 32°F for up to 2 days. For longer storage, freeze them at 0°F to maintain freshness for up to 6 months. Thaw in the refrigerator before cooking.
Common Questions About Tilapia filet Nutrition
Is tilapia filet high in protein?
Yes, tilapia filets are an excellent source of protein. A 3.5-ounce (100g) serving provides approximately 26 grams of protein, making it a great choice for people looking for lean protein options.
Can I eat tilapia filet on a keto diet?
Yes, tilapia filets are highly compatible with the keto diet. They are low in carbohydrates, containing virtually no carbs per serving, and they provide high-quality protein, making them a great option for keto-friendly meals.
What are the health benefits or concerns associated with tilapia filets?
Tilapia filets are rich in protein, low in calories (around 128 calories per 3.5 ounces), and contain essential nutrients such as vitamin B12, niacin, and phosphorus. However, some concerns exist regarding farming practices, as farmed tilapia may have lower omega-3 content and higher omega-6 ratios compared to wild-caught fish.
How much tilapia filet should I eat per serving?
A typical serving size for tilapia filet is around 3.5 ounces (100 grams), which provides approximately 128 calories, 26 grams of protein, and less than a gram of fat. This portion size is suitable for most adults as part of a balanced meal.
How does tilapia filet compare to other white fish like cod or haddock?
Tilapia filets are less expensive and have a milder flavor compared to cod or haddock. Nutritionally, tilapia is slightly lower in omega-3 fatty acids than cod but offers similar protein levels (around 26 grams per serving). It is also softer in texture, which makes it versatile for various recipes including grilling, baking, or pan-frying.
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.
