🧪 Nutrition Facts
- Calories 111.4
- Total Fat 2.3 g
- Saturated Fat 0.8 g
- Cholesterol 49.6 mg
- Sodium 48.7 mg
- Potassium 330.6 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 22.8 g
- Vitamin A 0.0 IU
- Vitamin B-12 1.6 µg
- Vitamin B-6 0.1 mg
- Vitamin C 0.0 mg
- Vitamin D 130.5 IU
- Vitamin E 0.4 mg
- Calcium 12.2 mg
- Copper 0.1 mg
- Folate 24.4 µg
- Iron 0.6 mg
- Magnesium 29.6 mg
- Manganese 0.0 mg
- Niacin 4.1 mg
- Pantothenic Acid 0.5 mg
- Phosphorus 177.5 mg
- Riboflavin 0.1 mg
- Thiamin 0.0 mg
- Zinc 0.4 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
Tilapia contains 111.4 calories per serving (1 fillet (87.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 22.8g per serving (81.4% of calories), which supports muscle repair and satiety. With 22.8g 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, Cooked, Dry Heat.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Tilapia. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about 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 Tilapia contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 111.4 kcal | 5.6% |
| Total Fat | 2.3 g | 3% |
| Saturated Fat | 0.8 g | 4% |
| Cholesterol | 49.6 mg | 17% |
| Sodium | 48.7 mg | 2% |
| Protein | 22.8 g | 46% ✅ |
| Vitamin D | 130.5 IU | 16% |
| Vitamin E | 0.4 mg | 3% |
| Thiamin (B-1) | 0.04 mg | 3% |
| Riboflavin (B-2) | 0.05 mg | 4% |
| Niacin (B-3) | 4.1 mg | 26% ✅ |
| Pantothenic Acid (B-5) | 0.51 mg | 10% |
| Vitamin B-6 | 0.11 mg | 6% |
| Folate | 24.4 µg | 6% |
| Vitamin B-12 | 1.62 µg | 67% ✅ |
| Calcium | 12.2 mg | 1% |
| Iron | 0.6 mg | 3% |
| Potassium | 330.6 mg | 7% |
| Magnesium | 29.6 mg | 7% |
| Phosphorus | 177.5 mg | 14% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.08 mg | 9% |
| Manganese | 0.04 mg | 2% |
| Selenium | 47.3 µg | 86% ✅ |
* 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
Tilapia accounts for 5.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 81.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 111.4 calories in Tilapia? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 8.4 min |
| Walking: 17 minutes per mile | 19.2 min |
| Cycling (Low Intensity) | 12.2 min |
| HIIT | 10.3 min |
| Softball | 20.9 min |
Find more information on calories burned doing popular exercises.
