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
|
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 |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 fillet (87 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) |
Protein ⓘHigher in Protein content than 89% of foods
Potassium ⓘHigher in Potassium content than 80% of foods
Selenium ⓘHigher in Selenium content than 79% of foods
Magnesium ⓘHigher in Magnesium content than 71% of foods
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.
Mineral coverage chart
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:
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
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:
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
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 Orange
|
| Protein | 26.15g | 62% | 11% |
9.3 times more than Broccoli
|
| Fats | 2.65g | 4% | 63% |
12.6 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 75% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 57mg | 19% | 35% |
6.5 times less than Egg
|
| Vitamin D | 3.7µg | 37% | 39% |
1.7 times more than Egg
|
| Iron | 0.69mg | 9% | 71% |
3.8 times less than Beef broiled
|
| Calcium | 14mg | 1% | 66% |
8.9 times less than Milk
|
| Potassium | 380mg | 11% | 20% |
2.6 times more than Cucumber
|
| Magnesium | 34mg | 8% | 29% |
4.1 times less than Almond
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.08mg | 8% | 66% |
1.9 times less than Shiitake
|
| Zinc | 0.41mg | 4% | 73% |
15.4 times less than Beef broiled
|
| Phosphorus | 204mg | 29% | 36% |
1.1 times more than Chicken meat
|
| Sodium | 56mg | 2% | 68% |
8.8 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.79mg | 5% | 50% |
1.8 times less than Kiwifruit
|
| Selenium | 54.4µg | 99% | 21% | |
| Manganese | 0.04mg | 2% | 69% | |
| Vitamin B1 | 0.09mg | 8% | 50% |
2.9 times less than Pea raw
|
| Vitamin B2 | 0.07mg | 6% | 74% |
1.8 times less than Avocado
|
| Vitamin B3 | 4.75mg | 30% | 35% |
2 times less than Turkey meat
|
| Vitamin B5 | 0.66mg | 13% | 48% |
1.7 times less than Sunflower seed
|
| Vitamin B6 | 0.12mg | 9% | 59% |
Equal to Oat
|
| Vitamin B12 | 1.86µg | 78% | 32% |
2.7 times more than Pork
|
| Vitamin K | 0.9µg | 1% | 78% |
112.9 times less than Broccoli
|
| Folate | 6µg | 2% | 76% |
10.2 times less than Brussels sprout
|
| Saturated Fat | 0.94g | 5% | 62% |
6.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.96g | N/A | 65% |
10.3 times less than Avocado
|
| Polyunsaturated fat | 0.6g | N/A | 57% |
78.6 times less than Walnut
|
| Tryptophan | 0.27mg | 0% | 54% |
1.2 times less than Chicken meat
|
| Threonine | 1.16mg | 0% | 50% |
1.6 times more than Beef broiled
|
| Isoleucine | 1.22mg | 0% | 51% |
1.3 times more than Salmon raw
|
| Leucine | 2.04mg | 0% | 53% |
1.2 times less than Tuna Bluefin
|
| Lysine | 2.32mg | 0% | 50% |
5.1 times more than Tofu
|
| Methionine | 0.77mg | 0% | 47% |
8 times more than Quinoa
|
| Phenylalanine | 1.05mg | 0% | 52% |
1.6 times more than Egg
|
| Valine | 1.28mg | 0% | 53% |
1.6 times less than Soybean raw
|
| Histidine | 0.59mg | 0% | 65% |
1.3 times less than Turkey meat
|
| Omega-3 - EPA | 0.01g | N/A | 42% |
138 times less than Salmon
|
| Omega-3 - DHA | 0.13g | N/A | 35% |
11.2 times less than Salmon
|
| Omega-3 - ALA | 0.05g | N/A | 90% |
203.1 times less than Canola oil
|
| Omega-3 - DPA | 0.06g | N/A | 34% |
2.8 times less than Salmon
|
| Omega-6 - Eicosadienoic acid | 0.02g | N/A | 77% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 128
% Daily Value*
5%
Total Fat
3g
5%
Saturated Fat 1g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.