🧪 Nutrition Facts
- Calories 180.0
- Total Fat 6.0 g
- Saturated Fat 1.0 g
- Cholesterol 35.0 mg
- Sodium 180.0 mg
- Potassium 215.0 mg
- Total Carbohydrate 17.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 14.0 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 11.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.0 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 180.0 calories per serving (1 Serving (100.0g)), Panko Encrusted Tilapia Fillets is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 17.0g per serving (38.2% of calories).
📝 Ingredients
Fish (tilapia), Bleached Wheat Flour, Water, Modified Corn Starch, Canola Oil, Wheat Flour, Less than 2% of: Tapioca Starch, Yellow Corn Flour, Salt, Sugar, Yeast, Leavening (sodium Acid Pyrophosphate, Sodium Bicarbonate), Onion Powder, Garlic Powder, Soybean and Expeller Pressed Canola Oil (as Processing Aids), Yeast Extract.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Modified Corn Starch, Sodium Acid Pyrophosphate, Pyrophosphate
Flavour Enhancers: Yeast Extract
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.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Panko Encrusted Tilapia Fillets — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Panko Encrusted Tilapia Fillets contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180.0 kcal | 9% |
| Total Fat | 6.0 g | 8% |
| Saturated Fat | 1.0 g | 5% |
| Cholesterol | 35.0 mg | 12% |
| Sodium | 180.0 mg | 8% |
| Total Carbohydrate | 17.0 g | 6% |
| Protein | 14.0 g | 28% |
| Calcium | 11.0 mg | 1% |
| Iron | 1.0 mg | 6% |
| Potassium | 215.0 mg | 5% |
* 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
Panko Encrusted Tilapia Fillets accounts for 9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 38.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 180.0 calories in Panko Encrusted Tilapia Fillets? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 13.6 min |
| Walking: 17 minutes per mile | 31.1 min |
| Cycling (Low Intensity) | 19.7 min |
| HIIT | 16.7 min |
| Kayaking | 26.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Panko Encrusted Tilapia Fillets
Is Panko Encrusted Tilapia Fillets good for weight loss?
At 180 calories per 100g with 14g of protein and only 6g of fat, this is a reasonable choice for weight loss. The protein content helps keep you satisfied, though the 17g of carbs from the breading adds some calorie density compared to plain fish.
Is Panko Encrusted Tilapia Fillets good for muscle building?
The 14g of protein per 100g makes this a decent option for muscle recovery and growth. Since tilapia is a complete protein with all essential amino acids, it can support your muscle-building goals when paired with strength training.
Is Panko Encrusted Tilapia Fillets good post-workout fuel?
This works reasonably well after a workout because it provides protein for muscle recovery and carbs from the breading to replenish energy stores. For optimal post-workout nutrition, you might want to pair it with additional carbs or a starchy side dish.
Is Panko Encrusted Tilapia Fillets gluten-free?
No, this product contains wheat flour in the panko coating, so it's not suitable for a gluten-free diet.
What diets does Panko Encrusted Tilapia Fillets suit?
This fits well with high-protein and low-fat diets. It's also acceptable for pescatarian and Mediterranean-style eating patterns since fish is the primary ingredient.
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.
