Tilapia, coated, baked or broiled, made with oil
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 cup, cooked, flaked (136 g)
280.2 calories, 97.2 from fat
 
Carbs
17 g
 
Proteins
28.6 g
 
Fat
10.8 g
 
Sat. Fat
2.1 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, coated, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (15.9%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Vitamin K (fights Alzheimer's disease).
  • Tilapia, coated, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (42% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(15.9 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
57%
Protein
6%
Carbs
3%
Fiber
17%
Fat
10%
Saturated Fat
22%
Cholesterol
26%
Sodium
0%
Added Sugar

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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; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Tilapia, coated, baked or broiled, made with oil

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 280.2 cal
Calories from Fat 97.2 cal
% Daily Value
Total Fat 10.8 g 16.6%
Saturated Fat 2.1 g 10.4%
Cholesterol 65.3 mg 21.8%
Sodium 624.2 mg 26%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 28.6 g 57.2%
 
Vitamins
Vitamin A 31.7 IU 0.6%
Vitamin B6 0.2 mg 10.3%
Vitamin B12 1.9 mcg 31.5%
Vitamin C 0 mg 0%
Vitamin D 4.1 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 11.2 mcg 13.9%
 
Minerals
Calcium (Ca) 54.4 mg 5.4%
Copper (Cu) 0.1 mg 7.1%
Iron (Fe) 1.8 mg 9.8%
Magnesium (Mg) 43.5 mg 10.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 440.6 mg 12.6%
Phosphorus (P) 261.1 mg 26.1%
Selenium (Se) 60.1 mcg 85.9%
Zinc (Zn) 0.7 mg 4.8%