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 fillets
Tilapia fillets are a versatile and widely consumed freshwater fish native to Africa and the Middle East but now farmed globally, including in Asia and the Americas. Known for their mild flavor and delicate texture, they are a staple in many cuisines, including American, Asian, and Mediterranean dishes. Tilapia is a low-calorie, high-protein food that is rich in essential nutrients such as selenium, vitamin B12, and phosphorus but generally low in fat and omega-3 fatty acids compared to other fish. A 100-gram cooked serving provides approximately 129 calories, 26 grams of protein, 1.7 grams of fat, and essential micronutrients, making it a healthy choice for various dietary plans.
Health Benefits
- High protein content (26 grams per 100 grams cooked) supports muscle repair and growth.
- Rich in selenium (34 mcg, 61% DV per 100 grams) for antioxidant protection and thyroid health.
- Good source of vitamin B12 (2.1 mcg, 88% DV per 100 grams) for energy production and brain function.
Dietary Considerations
Selection and Storage
Store tilapia fillets in the coldest part of the refrigerator and cook within 1-2 days of purchase. For longer storage, freeze the fillets in an airtight bag for up to 3 months.
Common Questions About Tilapia fillets 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 great option for those looking to increase their protein intake without consuming a lot of calories.
Can I eat tilapia on a keto diet?
Yes, tilapia is keto-friendly as it contains zero carbohydrates. It is an excellent low-carb protein source that fits perfectly into a ketogenic meal plan. Pair it with non-starchy vegetables cooked in healthy fats for a balanced keto meal.
What are the health benefits and concerns of eating tilapia?
Tilapia is rich in protein and is a good source of essential nutrients like selenium, vitamin B12, and phosphorus. However, concerns have been raised about the omega-6 fatty acid content and farming practices for some tilapia. To maximize health benefits, choose responsibly farmed or wild-caught tilapia when possible.
How much tilapia should I eat per serving?
A standard serving size of tilapia is about 3.5 ounces (100 grams), which provides around 130 calories, 26 grams of protein, and 3 grams of fat. Adults can safely eat 2-3 servings per week as part of a balanced diet.
How does tilapia compare to salmon in terms of nutrition?
While both fish are high in protein, salmon contains significantly higher levels of omega-3 fatty acids, which are beneficial for heart and brain health. Tilapia, on the other hand, is lower in calories and fat, making it a leaner option. 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.
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.
