1 serving (100 grams) contains 129 calories, 26.0 grams of protein, 2.7 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
307.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.4 g | 8% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 135.7 mg | 45% | |
| Sodium | 133.3 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 904.8 mg | 19% | |
* 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
Tilapia is a mild-flavored freshwater fish originally native to Africa and the Middle East but now farmed globally. It is a staple in various cuisines, including African, Southeast Asian, and Latin American dishes, often served grilled, baked, or pan-fried. Tilapia is a lean protein source with 26 grams of protein and only 129 calories per 100-gram serving. It contains minimal fat (2.7 grams per serving) and is carbohydrate-free, making it a preferred choice for weight-conscious individuals. Although low in micronutrients like calcium (11 mg) and iron (0.56 mg), tilapia is a good source of selenium and phosphorus, both essential for cellular and bone health.
Health Benefits
- High protein content (26 grams per 100 grams) promotes muscle growth and repair.
- Rich in selenium (more than 50% of the daily recommended intake per serving), which supports thyroid function and antioxidant defenses.
- Low in fat (2.7 grams per 100 grams) and carbohydrate-free, making it ideal for heart-healthy or ketogenic diets.
Dietary Considerations
Selection and Storage
Store raw tilapia in the refrigerator at 0-4°C (32-40°F) and consume within 2-3 days. For longer storage, freeze at -18°C (0°F) and use within 3 months. Thaw in the refrigerator or under cold running water before cooking.
Common Questions About Tilapia Nutrition
Is tilapia high in protein?
Yes, tilapia is a great source of protein, with a 3.5-ounce (100-gram) serving providing approximately 26 grams of protein. This makes it an excellent choice for supporting muscle growth and repair while being relatively low in fat.
Can I eat tilapia on a keto diet?
Yes, tilapia is an excellent choice for a keto diet as it contains 0 grams of carbohydrates per serving. Paired with its high protein and low-fat content, it fits well in low-carb and keto meal plans.
What are the health benefits of eating tilapia?
Tilapia is a lean source of high-quality protein and is naturally low in calories and fat, making it heart-healthy. It also contains healthy amounts of nutrients like selenium and vitamin B12, which are important for immune health and energy production. However, some concerns exist over the farming methods and potential contaminants, so sourcing sustainably farmed tilapia is advisable.
How much tilapia should I eat per serving?
A standard serving size of tilapia is about 3 to 4 ounces (85-113 grams), which provides roughly 110-140 calories and 20-26 grams of protein. This portion size is sufficient for meeting daily protein needs while keeping calorie intake in check.
How does tilapia compare to salmon in terms of nutrition?
Tilapia is leaner and lower in calories and fat compared to salmon. For example, a 3.5-ounce (100-gram) serving of tilapia has about 129 calories, 2.7 grams of fat, and 26 grams of protein, while the same serving of salmon has approximately 206 calories, 13 grams of fat, and 22 grams of protein. Salmon, however, is richer in omega-3 fatty acids, which are beneficial for heart and brain health.
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.
- The Nutritional Value of FishHarvard T.H. Chan School of Public HealthDiscusses health benefits and nutritional value of fish, including tilapia, in a balanced diet.
- Dietary Guidelines for Americans 2020-2025: Seafood ConsumptionU.S. Department of Health and Human ServicesRecommends regular seafood consumption, highlighting lean proteins like tilapia.
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.
