1 serving (135 grams) contains 216 calories, 33.8 grams of protein, 9.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 11% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 89.1 mg | 29% | |
| Sodium | 378 mg | 16% | |
| Total Carbohydrates | 0.0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.0 g | ||
| protein | 33.8 g | 67% | |
| Vitamin D | 210.6 mcg | 1053% | |
| Calcium | 17.6 mg | 1% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 507.6 mg | 10% | |
* 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 fillet
Tilapia is a mild-flavored freshwater fish native to Africa but now widely cultivated around the globe, particularly in Asia and South America. Known for its versatility in cuisines, tilapia fillet is commonly baked, grilled, or fried. Its white flesh is tender and lean, making it a popular choice for low-fat cooking. Nutritionally, tilapia is high in protein, low in fat, and offers essential nutrients such as vitamin B12, phosphorus, and selenium. A serving of tilapia (approximately 3.5 ounces or 100 grams) contains around 26 grams of protein, only 128 calories, and negligible carbohydrates, making it a suitable option for many dietary needs. Tilapia is considered a budget-friendly and accessible seafood choice, providing balanced nutrition without an overwhelming flavor profile, ideal for individuals aiming for a light yet nourishing meal option.
Health Benefits
- Rich in protein (26g per 100g), which supports muscle growth and repair.
- Contains selenium (25.9 mcg per serving), an antioxidant that supports thyroid health and immunity.
- Provides vitamin B12 (1.88 mcg per serving), essential for red blood cell formation and neurological function.
Dietary Considerations
Selection and Storage
Store raw tilapia fillets in the refrigerator at 32-38°F and use within 1-2 days, or freeze at 0°F for longer storage. Cook thoroughly to an internal temperature of 145°F to ensure safety.
Common Questions About Tilapia fillet Nutrition
Is tilapia fillet high in protein?
Yes, tilapia fillet is an excellent source of protein. A 100-gram serving of cooked tilapia provides about 26 grams of protein with only 128 calories, making it a lean and efficient protein choice for muscle growth and repair.
Can I eat tilapia fillet on a keto diet?
Absolutely, tilapia fillet is keto-friendly. It contains zero carbohydrates and is low in fat, making it a suitable choice when paired with a high-fat side dish to meet keto macronutrient requirements.
What are the health benefits and concerns of eating tilapia fillet?
Tilapia fillet is rich in high-quality protein and provides essential nutrients like selenium, vitamin B12, and potassium. However, some concerns include its omega-6 fatty acid content and potential contamination from farmed sources, so it’s important to purchase tilapia from trustworthy suppliers.
How much tilapia fillet should I eat per serving?
A standard serving size of tilapia fillet is about 3-4 ounces (85-113 grams), which provides around 21-26 grams of protein. This serving size is generally appropriate for most adults as part of a balanced meal.
How does tilapia fillet compare to salmon?
Tilapia is leaner and lower in calories than salmon, with less fat and omega-3 fatty acids. While tilapia provides about 26 grams of protein per 100 grams, salmon offers slightly less protein but is much richer in heart-healthy omega-3s. Both can be part of a healthy diet depending on your nutritional 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.
- USDA FoodData - Tilapia fillet 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.
