Tilapia, steamed or poached
✓
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 medium fillet (170 g)
205.7 calories, 32.4 from fat
 
Carbs
0 g
 
Proteins
42.9 g
 
Fat
3.6 g
 
Sat. Fat
1.3 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (27%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (a vital part of the body growth process).
  • Tilapia, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (51% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.2 cal/g)
High
Density
(27 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
86%
Protein
0%
Carbs
0%
Fiber
6%
Fat
6%
Saturated Fat
36%
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

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, steamed or poached

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 205.7 cal
Calories from Fat 32.4 cal
% Daily Value
Total Fat 3.6 g 5.6%
Saturated Fat 1.3 g 6.3%
Cholesterol 107.1 mg 35.7%
Sodium 622.2 mg 25.9%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 42.9 g 85.9%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.3 mg 13.9%
Vitamin B12 2.9 mcg 47.9%
Vitamin C 0 mg 0%
Vitamin D 6.6 mcg 1.7%
Vitamin E 0 mg 0%
Vitamin K 3.1 mcg 3.8%
 
Minerals
Calcium (Ca) 22.1 mg 1.7%
Copper (Cu) 0.2 mg 8.1%
Iron (Fe) 1.2 mg 6.7%
Magnesium (Mg) 52.7 mg 13.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 549.1 mg 15.7%
Phosphorus (P) 326.4 mg 32.6%
Selenium (Se) 89.4 mcg 127.7%
Zinc (Zn) 0.7 mg 4.8%