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 small fillet (113 g)
136.7 calories, 21.6 from fat
 
Carbs
0 g
 
Proteins
28.5 g
 
Fat
2.4 g
 
Sat. Fat
0.8 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 (releaves minor health problems like muscle weakness, numbness and fatigue).
  • 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)
57%
Protein
0%
Carbs
0%
Fiber
4%
Fat
4%
Saturated Fat
24%
Cholesterol
17%
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; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Tilapia, steamed or poached

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 136.7 cal
Calories from Fat 21.6 cal
% Daily Value
Total Fat 2.4 g 3.7%
Saturated Fat 0.8 g 4.2%
Cholesterol 71.2 mg 23.7%
Sodium 413.6 mg 17.2%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 28.5 g 57.1%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.2 mg 9.2%
Vitamin B12 1.9 mcg 31.8%
Vitamin C 0 mg 0%
Vitamin D 4.4 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.5%
 
Minerals
Calcium (Ca) 14.7 mg 1.1%
Copper (Cu) 0.1 mg 5.4%
Iron (Fe) 0.8 mg 4.5%
Magnesium (Mg) 35 mg 8.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 365 mg 10.4%
Phosphorus (P) 217 mg 21.7%
Selenium (Se) 59.4 mcg 84.9%
Zinc (Zn) 0.5 mg 3.2%