Proteins
Tilapia Nutrition Facts
Tilapia is a mild, affordable white fish that's lean and versatile. It's an excellent source of selenium and vitamin D while being one of the most accessible fish options.
Nutrition Facts
Per 100g serving
Calories96
% Daily Value*
Total Fat
1.7g3%
Saturated Fat
0.6g3%
Trans Fat
0.0g
Polyunsaturated Fat
0.4g
Monounsaturated Fat
0.5g
Cholesterol
50mg17%
Sodium
52mg2%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
20.0g40%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
3.1mcg16%
Vitamin E
0.4mg3%
Vitamin K
-0%
Vitamin B6
0.1mg6%
Vitamin B12
1.6mcg67%
Folate
24mcg6%
Calcium
10mg1%
Iron
0.6mg3%
Potassium
302mg6%
Magnesium
27mg6%
Zinc
0.3mg3%
*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 Benefits
- ✓Very lean protein source
- ✓Excellent selenium content
- ✓Good vitamin D
- ✓Mild flavor for picky eaters
- ✓Budget-friendly fish
Best For
Budget-friendly proteinMild fish dishesBaking and pan-fryingKids and picky eatersWeight loss
Storage
Refrigerate and use within 1-2 days. Freeze for up to 4 months.
Serving Sizes
1 fillet (87g)84 cal
3 oz cooked (85g)82 cal
100g96 cal
Frequently Asked Questions
Is tilapia healthy to eat?
Yes, tilapia is a lean protein source with good selenium and B12. While lower in omega-3s than salmon, it's nutritious and affordable.
Why does tilapia get a bad reputation?
Some concerns about farming practices exist, but responsibly farmed tilapia is safe. It's lower in omega-3s than fatty fish but still healthy.
Tilapia vs salmon nutrition?
Salmon has more omega-3s and calories. Tilapia is leaner and more affordable. Both are healthy fish choices.
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