Tilapia, coated, 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)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)
225.8 calories, 33.3 from fat
 
Carbs
17.9 g
 
Proteins
29.8 g
 
Fat
3.7 g
 
Sat. Fat
1.2 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (19.6%/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) and Phosphorus (a vital part of the body growth process).
  • Tilapia, coated, 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 (44% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(19.6 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
60%
Protein
6%
Carbs
3%
Fiber
6%
Fat
6%
Saturated Fat
23%
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 cooking spray

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

* Amount Per Serving
Calories 225.8 cal
Calories from Fat 33.3 cal
% Daily Value
Total Fat 3.7 g 5.7%
Saturated Fat 1.2 g 5.8%
Cholesterol 68 mg 22.7%
Sodium 624.2 mg 26%
Total Carbohydrate 17.9 g 6%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 29.8 g 59.7%
 
Vitamins
Vitamin A 31.7 IU 0.6%
Vitamin B6 0.2 mg 10.7%
Vitamin B12 2 mcg 32.9%
Vitamin C 0 mg 0%
Vitamin D 4.4 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 2.7 mcg 3.4%
 
Minerals
Calcium (Ca) 55.8 mg 5.4%
Copper (Cu) 0.1 mg 7.3%
Iron (Fe) 1.8 mg 10.1%
Magnesium (Mg) 44.9 mg 11.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 459.7 mg 13.1%
Phosphorus (P) 272 mg 27.2%
Selenium (Se) 62.7 mcg 89.6%
Zinc (Zn) 0.7 mg 5%