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 filets
Tilapia is a freshwater fish native to the Middle East and Africa, though it is widely farmed globally today. Popular in various cuisines such as Asian, African, and Western, it is prized for its mild flavor and versatility in cooking methods like grilling, baking, and frying. Tilapia is a low-calorie, lean source of high-quality protein, with a 3-ounce cooked serving providing around 23 grams of protein and only 111 calories. It is also a good source of essential nutrients like phosphorus and selenium while being low in saturated fat. Though it contains omega-3 fatty acids, its levels are lower compared to fatty fish like salmon.
Health Benefits
- High in protein, providing 23 grams per 3-ounce serving, which supports muscle repair and immune function.
- Rich in selenium (around 78% of the Daily Value per 3-ounce serving), an antioxidant that helps protect cells from oxidative stress.
- Contains phosphorus (20% of the Daily Value per 3-ounce serving), which is crucial for healthy bones and teeth.
Dietary Considerations
Selection and Storage
Store fresh tilapia filets in the coldest part of the refrigerator and use within 1-2 days. For longer storage, freeze in an airtight container for up to 6 months. Thaw in the refrigerator before cooking.
Common Questions About Tilapia filets Nutrition
Is tilapia high in protein?
Yes, tilapia is an excellent source of protein. A 3.5-ounce (100-gram) serving of cooked tilapia contains approximately 26 grams of protein, making it a lean and efficient protein choice.
Can I eat tilapia on a keto diet?
Yes, tilapia is keto-friendly since it is virtually carb-free. It provides a high amount of protein and healthy fats, making it an excellent addition to a low-carb or ketogenic diet.
What are the health benefits or concerns of eating tilapia?
Tilapia is rich in protein, low in calories (128 calories per 3.5-ounce cooked portion), and a good source of B vitamins, phosphorus, and selenium. However, some concerns revolve around farming practices; it's best to source tilapia raised with responsible and sustainable practices to ensure quality.
What is the recommended serving size for tilapia filets?
The recommended serving size for tilapia is about 3.5 ounces (100 grams) of cooked fish, which provides approximately 128 calories and 26 grams of protein. Adjust portion sizes based on your dietary needs and activity level.
How does tilapia compare to other white fish like cod or haddock?
Tilapia is slightly lower in calories and fat compared to cod and haddock, but it contains similar protein levels. Cod and haddock tend to have a milder flavor, whereas tilapia has a slightly sweeter taste. They all cook quickly and work well in recipes requiring white, flaky fish.
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.
