🧪 Nutrition Facts
- Calories 269.4
- Total Fat 11.0 g
- Saturated Fat 3.0 g
- Cholesterol 54.8 mg
- Sodium 199.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 21.0 g
- Dietary Fiber 1.0 g
- Sugars 3.0 g
- Protein 23.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.7 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 269.4 calories per serving (1 Serving (148.0g)), Premium White Tilapia is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (11.0g, 36% of calories), including 3.0g of saturated fat. With 23.0g of protein per serving (46% DV), it's an excellent source of protein for muscle maintenance and recovery.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Tilapia, Bleached Wheat Flour, Water, Vegetable Oil (canola, Cottonseed, And/or Soybean), Modified Corn Starch, Contains 2% or Less of: Coconut, Dehydrated Mango [mango, Sugar, Citric Acid, Sulfur Dioxide (preservative)], Dehydrated Papaya [papaya, Sugar, Citric Acid, Sulfur Dioxide (preservative)], Spice, Mango Puree, Dehydrated Pineapple [pineapple, Sugar, Citric Acid, Sulfur Dioxide (preservative)], Vegetable Oil Shortening (soybean), Yellow Corn Flour, White Corn Flour, Vinegar, Sugar, Salt, Egg Whites, Natural Flavors, Enriched Wheat Flour (flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Garlic Powder, Onion Powder, Soy Flour, Yeast Extract, Gelatin, Leavening (sodium Bicarbonate, Sodium Aluminum Phosphate), High Fructose Corn Syrup, Natural and Artificial Flavors, Citric Acid, Enriched Bleached Wheat Flour (flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Yeast, Natural Extractives of Lime, Corn Syrup, Corn Cereal, Torula Yeast, Palm Oil, Dextrose, Artificial Flavors, Caramel Color, Blue 1 Lake, Yellow 5 Lake, Yellow 6 Lake, Red 40 Lake.
🔬 Ingredient Analysis
Artificial Preservatives: Sulfur Dioxide
Artificial Colours: Red 40, Yellow 5, Yellow 6, Blue 1, Caramel Color
Emulsifiers / Stabilisers: Modified Corn Starch
Flavour Enhancers: Yeast Extract, Natural And Artificial Flavors
Fortification / Enrichment Agents: Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Premium White Tilapia — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Premium White Tilapia contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 269.4 kcal | 13.5% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 54.8 mg | 18% |
| Sodium | 199.8 mg | 9% |
| Total Carbohydrate | 21.0 g | 8% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 3.0 g | 6% |
| Protein | 23.0 g | 46% ✅ |
| Calcium | 20.7 mg | 2% |
| Iron | 1.1 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Premium White Tilapia accounts for 13.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 36% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 269.4 calories in Premium White Tilapia? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 20.4 min |
| Walking: 17 minutes per mile | 46.5 min |
| Cycling (Low Intensity) | 29.5 min |
| HIIT | 25.0 min |
| Soccer | 28.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Premium White Tilapia
Is Premium White Tilapia good for weight loss?
This can fit into a weight loss plan due to its high protein content at 23g per serving, which supports satiety. However, at 269 calories with 11g of fat and a breading that adds refined carbs and sugars, it's more calorie-dense than plain tilapia would be. Portion control and pairing with vegetables would be important if including this regularly.
Is Premium White Tilapia good for muscle building?
The 23g of protein per serving makes this a solid choice for muscle repair and growth. While plain fish would offer similar protein with fewer calories, this still provides the amino acids needed to support muscle development when combined with strength training.
Is Premium White Tilapia good post-workout fuel?
This works reasonably well as post-workout fuel thanks to the protein for muscle recovery and carbs for replenishing glycogen. The 21g of carbs come mainly from the breading rather than whole food sources, so a meal with additional whole grains or vegetables would be more nutritionally complete.
Is Premium White Tilapia gluten-free?
No, this product contains bleached wheat flour and enriched wheat flour as primary ingredients, making it unsuitable for a gluten-free diet.
What diets does Premium White Tilapia suit?
This suits omnivorous and pescatarian diets. It's not suitable for gluten-free, vegan, or vegetarian diets due to the wheat flour coating and egg whites in the breading.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
