Tilapia, cooked
✓
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 cup, cooked, flaked (136 g)
204 calories, 70.2 from fat
 
Carbs
0.1 g
 
Proteins
33.4 g
 
Fat
7.8 g
 
Sat. Fat
1.6 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, cooked 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 (22.9%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Tilapia, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (49% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.5 cal/g)
High
Density
(22.9 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
67%
Protein
0%
Carbs
0%
Fiber
12%
Fat
8%
Saturated Fat
28%
Cholesterol
22%
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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Tilapia, cooked

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

* Amount Per Serving
Calories 204 cal
Calories from Fat 70.2 cal
% Daily Value
Total Fat 7.8 g 12.1%
Saturated Fat 1.6 g 8.1%
Cholesterol 83 mg 27.7%
Sodium 526.3 mg 21.9%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 33.4 g 66.8%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.2 mg 12.2%
Vitamin B12 2.4 mcg 39.4%
Vitamin C 0.7 mg 1.1%
Vitamin D 5.2 mcg 1.3%
Vitamin E 0 mg 0%
Vitamin K 7.9 mcg 9.9%
 
Minerals
Calcium (Ca) 17.7 mg 1.4%
Copper (Cu) 0.1 mg 6.3%
Iron (Fe) 0.9 mg 5.2%
Magnesium (Mg) 44.9 mg 11.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 504.6 mg 14.4%
Phosphorus (P) 282.9 mg 28.3%
Selenium (Se) 69.5 mcg 99.3%
Zinc (Zn) 0.5 mg 3.6%