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

Fish, tilapia, raw
*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 96
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. 9 (acidic)
TOP 24% Selenium ⓘHigher in Selenium content than 76% of foods
TOP 25% Protein ⓘHigher in Protein content than 75% of foods
TOP 35% Vitamin B12 ⓘHigher in Vitamin B12 content than 65% of foods
TOP 36% Potassium ⓘHigher in Potassium content than 64% of foods
TOP 37% Magnesium ⓘHigher in Magnesium content than 63% of foods

Tilapia calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 96
Calories in 1 fillet 111 116 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 3% 22% 20% 73% 27% 7% 10% 25% 5% 228% 24%
Calcium: 10 mg of 1,000 mg 1%
Iron: 0.56 mg of 8 mg 7%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 170 mg of 700 mg 24%
Potassium: 302 mg of 3,400 mg 9%
Sodium: 52 mg of 2,300 mg 2%
Zinc: 0.33 mg of 11 mg 3%
Copper: 0.075 mg of 1 mg 8%
Manganese: 0.037 mg of 2 mg 2%
Selenium: 41.8 µg of 55 µg 76%
Choline: 42.5 mg of 550 mg 8%

Mineral chart - relative view

Selenium
41.8 µg
TOP 24%
Potassium
302 mg
TOP 36%
Magnesium
27 mg
TOP 37%
Phosphorus
170 mg
TOP 47%
Copper
0.075 mg
TOP 66%
Choline
42.5 mg
TOP 67%
Manganese
0.037 mg
TOP 69%
Sodium
52 mg
TOP 71%
Iron
0.56 mg
TOP 75%
Calcium
10 mg
TOP 76%
Zinc
0.33 mg
TOP 78%

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% 8% 93% 0% 11% 15% 74% 30% 38% 18% 198% 4%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.4 mg of 15 mg 3%
Vitamin D: 3.1 µg of 10 µg 31%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.041 mg of 1 mg 3%
Vitamin B2: 0.063 mg of 1 mg 5%
Vitamin B3: 3.903 mg of 16 mg 24%
Vitamin B5: 0.487 mg of 5 mg 10%
Vitamin B6: 0.162 mg of 1 mg 12%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 1.58 µg of 2 µg 66%
Vitamin K: 1.4 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B12
1.58 µg
TOP 35%
Vitamin D
3.1 µg
TOP 40%
Vitamin B3
3.903 mg
TOP 42%
Folate
24 µg
TOP 45%
Vitamin B6
0.162 mg
TOP 53%
Vitamin B5
0.487 mg
TOP 59%
Vitamin E
0.4 mg
TOP 62%
Vitamin K
1.4 µg
TOP 74%
Vitamin B1
0.041 mg
TOP 76%
Vitamin B2
0.063 mg
TOP 77%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

20% 2% 77%
Protein:
Daily Value: 40%
20.08 g of 50 g
40%
Fats:
Daily Value: 3%
1.7 g of 65 g
3%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
78.08 g of 2,000 g
4%
Other:
0.14 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 225% 272% 200% 177% 259% 170% 139% 160% 202%
Tryptophan: 210 mg of 280 mg 75%
Threonine: 950 mg of 1,050 mg 90%
Isoleucine: 930 mg of 1,400 mg 66%
Leucine: 1603 mg of 2,730 mg 59%
Lysine: 1810 mg of 2,100 mg 86%
Methionine: 593 mg of 1,050 mg 56%
Phenylalanine: 810 mg of 1,750 mg 46%
Valine: 970 mg of 1,820 mg 53%
Histidine: 470 mg of 700 mg 67%

Fat type information

40% 34% 25%
Saturated Fat: 0.585 g
Monounsaturated Fat: 0.498 g
Polyunsaturated fat: 0.363 g

All nutrients for Tilapia per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 96kcal 5% 74% 2 times more than OrangeOrange
Protein 20.08g 48% 25% 7.1 times more than BroccoliBroccoli
Fats 1.7g 3% 69% 19.6 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 50mg 17% 37% 7.5 times less than EggEgg
Vitamin D 3.1µg 31% 40% 1.4 times more than EggEgg
Iron 0.56mg 7% 75% 4.6 times less than BeefBeef
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 302mg 9% 36% 2.1 times more than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 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 0.33mg 3% 78% 19.1 times less than BeefBeef
Phosphorus 170mg 24% 47% 1.1 times less than Chicken meatChicken meat
Sodium 52mg 2% 71% 9.4 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.4mg 3% 62% 3.7 times less than KiwifruitKiwifruit
Selenium 41.8µg 76% 24%
Manganese 0.04mg 2% 69%
Vitamin B1 0.04mg 3% 76% 6.5 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 77% 2.1 times less than AvocadoAvocado
Vitamin B3 3.9mg 24% 42% 2.5 times less than Turkey meatTurkey meat
Vitamin B5 0.49mg 10% 59% 2.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.16mg 12% 53% 1.4 times more than OatOat
Vitamin B12 1.58µg 66% 35% 2.3 times more than PorkPork
Vitamin K 1.4µg 1% 74% 72.6 times less than BroccoliBroccoli
Folate 24µg 6% 45% 2.5 times less than Brussels sproutBrussels sprout
Saturated Fat 0.59g 3% 68% 10.1 times less than BeefBeef
Monounsaturated Fat 0.5g N/A 72% 19.7 times less than AvocadoAvocado
Polyunsaturated fat 0.36g N/A 68% 130 times less than WalnutWalnut
Tryptophan 0.21mg 0% 63% 1.5 times less than Chicken meatChicken meat
Threonine 0.95mg 0% 58% 1.3 times more than BeefBeef
Isoleucine 0.93mg 0% 62% Equal to Salmon rawSalmon raw
Leucine 1.6mg 0% 63% 1.5 times less than Tuna BluefinTuna Bluefin
Lysine 1.81mg 0% 60% 4 times more than TofuTofu
Methionine 0.59mg 0% 58% 6.2 times more than QuinoaQuinoa
Phenylalanine 0.81mg 0% 64% 1.2 times more than EggEgg
Valine 0.97mg 0% 64% 2.1 times less than Soybean rawSoybean raw
Histidine 0.47mg 0% 69% 1.6 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.01g N/A 42% 138 times less than SalmonSalmon
Omega-3 - DHA 0.09g N/A 35% 17 times less than SalmonSalmon
Omega-3 - ALA 0.03g N/A 91% 277 times less than Canola oilCanola oil
Omega-3 - DPA 0.04g N/A 35% 4 times less than SalmonSalmon
Omega-6 - Eicosadienoic acid 0g N/A 85%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 96
% Daily Value*
3%
Total Fat 2g
5%
Saturated Fat 1g
Trans Fat g
17%
Cholesterol 50mg
2%
Sodium 52mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 20g
Vitamin D 124mcg 21%

Calcium 10mg 1%

Iron 1mg 13%

Potassium 302mg 9%

*
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/175176/nutrients

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