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 medium fillet (170 g)
282.2 calories, 41.4 from fat
 
Carbs
22.3 g
 
Proteins
37.3 g
 
Fat
4.6 g
 
Sat. Fat
1.4 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 (important for the stimulation of antibodies), Vitamin B12 (helps prevent Alzheimer's disease) 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)
75%
Protein
7%
Carbs
4%
Fiber
7%
Fat
7%
Saturated Fat
28%
Cholesterol
33%
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

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Tilapia, coated, baked or broiled, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 282.2 cal
Calories from Fat 41.4 cal
% Daily Value
Total Fat 4.6 g 7.1%
Saturated Fat 1.4 g 7.2%
Cholesterol 85 mg 28.3%
Sodium 780.3 mg 32.5%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 37.3 g 74.6%
 
Vitamins
Vitamin A 39.7 IU 0.8%
Vitamin B6 0.3 mg 13.4%
Vitamin B12 2.5 mcg 41.1%
Vitamin C 0 mg 0%
Vitamin D 5.4 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 3.4 mcg 4.3%
 
Minerals
Calcium (Ca) 69.7 mg 6.8%
Copper (Cu) 0.2 mg 9.2%
Iron (Fe) 2.3 mg 12.7%
Magnesium (Mg) 56.1 mg 14%
Manganese (Mn) 0 mg 0%
Potassium (K) 574.6 mg 16.4%
Phosphorus (P) 340 mg 34%
Selenium (Se) 78.4 mcg 112%
Zinc (Zn) 0.9 mg 6.2%