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 oz, boneless, cooked (28 g)
33.9 calories, 5.4 from fat
 
Carbs
0 g
 
Proteins
7.1 g
 
Fat
0.6 g
 
Sat. Fat
0.2 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 (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep) 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)
14%
Protein
0%
Carbs
0%
Fiber
1%
Fat
1%
Saturated Fat
6%
Cholesterol
4%
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: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 33.9 cal
Calories from Fat 5.4 cal
% Daily Value
Total Fat 0.6 g 0.9%
Saturated Fat 0.2 g 1%
Cholesterol 17.6 mg 5.9%
Sodium 102.5 mg 4.3%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 7.1 g 14.1%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0 mg 2.3%
Vitamin B12 0.5 mcg 7.9%
Vitamin C 0 mg 0%
Vitamin D 1.1 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 0.5 mcg 0.6%
 
Minerals
Calcium (Ca) 3.6 mg 0.3%
Copper (Cu) 0 mg 1.3%
Iron (Fe) 0.2 mg 1.1%
Magnesium (Mg) 8.7 mg 2.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 90.4 mg 2.6%
Phosphorus (P) 53.8 mg 5.4%
Selenium (Se) 14.7 mcg 21%
Zinc (Zn) 0.1 mg 0.8%