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 large fillet (255 g)
423.3 calories, 62.1 from fat
 
Carbs
33.5 g
 
Proteins
55.9 g
 
Fat
6.9 g
 
Sat. Fat
2.2 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)
112%
Protein
11%
Carbs
6%
Fiber
11%
Fat
11%
Saturated Fat
43%
Cholesterol
49%
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

Stimulates the creation of antioxidants; 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: large fillet (255g)

* Amount Per Serving
Calories 423.3 cal
Calories from Fat 62.1 cal
% Daily Value
Total Fat 6.9 g 10.6%
Saturated Fat 2.2 g 10.8%
Cholesterol 127.5 mg 42.5%
Sodium 1170.5 mg 48.8%
Total Carbohydrate 33.5 g 11.2%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 55.9 g 111.9%
 
Vitamins
Vitamin A 59.5 IU 1.2%
Vitamin B6 0.4 mg 20.1%
Vitamin B12 3.7 mcg 61.6%
Vitamin C 0 mg 0%
Vitamin D 8.2 mcg 2%
Vitamin E 0 mg 0%
Vitamin K 5.1 mcg 6.4%
 
Minerals
Calcium (Ca) 104.6 mg 10.2%
Copper (Cu) 0.3 mg 13.8%
Iron (Fe) 3.4 mg 19%
Magnesium (Mg) 84.2 mg 21%
Manganese (Mn) 0 mg 0%
Potassium (K) 861.9 mg 24.6%
Phosphorus (P) 510 mg 51%
Selenium (Se) 117.6 mcg 167.9%
Zinc (Zn) 1.4 mg 9.4%