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Tilapia nutrition: calories, carbs, GI, protein, fiber, fats

Fish, tilapia, cooked, dry heat
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Tilapia

Tilapia
Glycemic index ⓘ Source:
*Explanation
Check out our Glycemic index chart page for the full list.
0 (low)
Calories ⓘ Calories per 100-gram serving 128
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 11.3 (acidic)
TOP 11% Protein ⓘHigher in Protein content than 89% of foods
TOP 20% Potassium ⓘHigher in Potassium content than 80% of foods
TOP 21% Selenium ⓘHigher in Selenium content than 79% of foods
TOP 29% Magnesium ⓘHigher in Magnesium content than 71% of foods
TOP 32% Vitamin B12 ⓘHigher in Vitamin B12 content than 68% of foods

Tilapia calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 128
Calories in 1 fillet 111 87 g

Tilapia Glycemic index (GI)

Source:
*Explanation
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 26% 25% 88% 34% 8% 12% 25% 5% 297% 28%
Calcium: 14 mg of 1,000 mg 1%
Iron: 0.69 mg of 8 mg 9%
Magnesium: 34 mg of 420 mg 8%
Phosphorus: 204 mg of 700 mg 29%
Potassium: 380 mg of 3,400 mg 11%
Sodium: 56 mg of 2,300 mg 2%
Zinc: 0.41 mg of 11 mg 4%
Copper: 0.075 mg of 1 mg 8%
Manganese: 0.037 mg of 2 mg 2%
Selenium: 54.4 µg of 55 µg 99%
Choline: 51.3 mg of 550 mg 9%

Mineral chart - relative view

Potassium
380 mg
TOP 20%
Selenium
54.4 µg
TOP 21%
Magnesium
34 mg
TOP 29%
Phosphorus
204 mg
TOP 36%
Choline
51.3 mg
TOP 65%
Calcium
14 mg
TOP 66%
Copper
0.075 mg
TOP 66%
Sodium
56 mg
TOP 68%
Manganese
0.037 mg
TOP 69%
Iron
0.69 mg
TOP 71%
Zinc
0.41 mg
TOP 73%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.79 mg of 15 mg 5%
Vitamin D: 3.7 µg of 10 µg 37%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.093 mg of 1 mg 8%
Vitamin B2: 0.073 mg of 1 mg 6%
Vitamin B3: 4.745 mg of 16 mg 30%
Vitamin B5: 0.664 mg of 5 mg 13%
Vitamin B6: 0.123 mg of 1 mg 9%
Folate: 6 µg of 400 µg 2%
Vitamin B12: 1.86 µg of 2 µg 78%
Vitamin K: 0.9 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B12
1.86 µg
TOP 32%
Vitamin B3
4.745 mg
TOP 35%
Vitamin D
3.7 µg
TOP 39%
Vitamin B5
0.664 mg
TOP 48%
Vitamin E
0.79 mg
TOP 50%
Vitamin B1
0.093 mg
TOP 50%
Vitamin B6
0.123 mg
TOP 59%
Vitamin B2
0.073 mg
TOP 74%
Folate
6 µg
TOP 76%
Vitamin K
0.9 µg
TOP 78%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

26% 3% 71%
Protein:
Daily Value: 52%
26.15 g of 50 g
52%
Fats:
Daily Value: 4%
2.65 g of 65 g
4%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
71.59 g of 2,000 g
4%
Other:
-0.39 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 284% 331% 262% 225% 331% 219% 180% 211% 251%
Tryptophan: 265 mg of 280 mg 95%
Threonine: 1156 mg of 1,050 mg 110%
Isoleucine: 1220 mg of 1,400 mg 87%
Leucine: 2040 mg of 2,730 mg 75%
Lysine: 2315 mg of 2,100 mg 110%
Methionine: 766 mg of 1,050 mg 73%
Phenylalanine: 1050 mg of 1,750 mg 60%
Valine: 1280 mg of 1,820 mg 70%
Histidine: 585 mg of 700 mg 84%

Fat type information

38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g

All nutrients for Tilapia per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 128kcal 6% 66% 2.7 times more than OrangeOrange
Protein 26.15g 62% 11% 9.3 times more than BroccoliBroccoli
Fats 2.65g 4% 63% 12.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 57mg 19% 35% 6.5 times less than EggEgg
Vitamin D 3.7µg 37% 39% 1.7 times more than EggEgg
Iron 0.69mg 9% 71% 3.8 times less than BeefBeef
Calcium 14mg 1% 66% 8.9 times less than MilkMilk
Potassium 380mg 11% 20% 2.6 times more than CucumberCucumber
Magnesium 34mg 8% 29% 4.1 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.08mg 8% 66% 1.9 times less than ShiitakeShiitake
Zinc 0.41mg 4% 73% 15.4 times less than BeefBeef
Phosphorus 204mg 29% 36% 1.1 times more than Chicken meatChicken meat
Sodium 56mg 2% 68% 8.8 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.79mg 5% 50% 1.8 times less than KiwifruitKiwifruit
Selenium 54.4µg 99% 21%
Manganese 0.04mg 2% 69%
Vitamin B1 0.09mg 8% 50% 2.9 times less than Pea rawPea raw
Vitamin B2 0.07mg 6% 74% 1.8 times less than AvocadoAvocado
Vitamin B3 4.75mg 30% 35% 2 times less than Turkey meatTurkey meat
Vitamin B5 0.66mg 13% 48% 1.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 59% Equal to OatOat
Vitamin B12 1.86µg 78% 32% 2.7 times more than PorkPork
Vitamin K 0.9µg 1% 78% 112.9 times less than BroccoliBroccoli
Folate 6µg 2% 76% 10.2 times less than Brussels sproutBrussels sprout
Saturated Fat 0.94g 5% 62% 6.3 times less than BeefBeef
Monounsaturated Fat 0.96g N/A 65% 10.3 times less than AvocadoAvocado
Polyunsaturated fat 0.6g N/A 57% 78.6 times less than WalnutWalnut
Tryptophan 0.27mg 0% 54% 1.2 times less than Chicken meatChicken meat
Threonine 1.16mg 0% 50% 1.6 times more than BeefBeef
Isoleucine 1.22mg 0% 51% 1.3 times more than Salmon rawSalmon raw
Leucine 2.04mg 0% 53% 1.2 times less than Tuna BluefinTuna Bluefin
Lysine 2.32mg 0% 50% 5.1 times more than TofuTofu
Methionine 0.77mg 0% 47% 8 times more than QuinoaQuinoa
Phenylalanine 1.05mg 0% 52% 1.6 times more than EggEgg
Valine 1.28mg 0% 53% 1.6 times less than Soybean rawSoybean raw
Histidine 0.59mg 0% 65% 1.3 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.01g N/A 42% 138 times less than SalmonSalmon
Omega-3 - DHA 0.13g N/A 35% 11.2 times less than SalmonSalmon
Omega-3 - ALA 0.05g N/A 90% 203.1 times less than Canola oilCanola oil
Omega-3 - DPA 0.06g N/A 34% 2.8 times less than SalmonSalmon
Omega-6 - Eicosadienoic acid 0.02g N/A 77%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 128
% Daily Value*
5%
Total Fat 3g
5%
Saturated Fat 1g
Trans Fat g
19%
Cholesterol 57mg
2%
Sodium 56mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 26g
Vitamin D 150mcg 25%

Calcium 14mg 1%

Iron 1mg 13%

Potassium 380mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Tilapia nutrition infographic

Tilapia nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.