Tilapia, baked or broiled, made with cooking spray
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium fillet (170 g)
212.5 calories, 38.7 from fat
 
Carbs
0.3 g
 
Proteins
42.8 g
 
Fat
4.3 g
 
Sat. Fat
1.3 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (27.3%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Tilapia, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (50% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.3 cal/g)
High
Density
(27.3 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
86%
Protein
0%
Carbs
0%
Fiber
7%
Fat
7%
Saturated Fat
36%
Cholesterol
27%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
71 min
28 min
53 min
85 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Important for the stimulation of antibodies; Helps the regulation of hormones in the body.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Tilapia, baked or broiled, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 212.5 cal
Calories from Fat 38.7 cal
% Daily Value
Total Fat 4.3 g 6.6%
Saturated Fat 1.3 g 6.5%
Cholesterol 107.1 mg 35.7%
Sodium 657.9 mg 27.4%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 42.8 g 85.7%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.3 mg 15.6%
Vitamin B12 3 mcg 50.4%
Vitamin C 0.9 mg 1.4%
Vitamin D 6.6 mcg 1.7%
Vitamin E 0 mg 0%
Vitamin K 3.1 mcg 3.8%
 
Minerals
Calcium (Ca) 22.1 mg 1.7%
Copper (Cu) 0.2 mg 8.1%
Iron (Fe) 1.2 mg 6.7%
Magnesium (Mg) 57.8 mg 14.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 646 mg 18.5%
Phosphorus (P) 362.1 mg 36.2%
Selenium (Se) 89.1 mcg 127.3%
Zinc (Zn) 0.7 mg 4.8%