🧪 Nutrition Facts
- Calories 479.4
- Total Fat 36.0 g
- Saturated Fat 22.0 g
- Cholesterol 125.0 mg
- Sodium 640.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 22.0 g
- Dietary Fiber 2.0 g
- Sugars 3.0 g
- Protein 18.0 g
- Vitamin A 4001.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 15.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 99.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 5.4 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
At 479.4 calories per serving (1 Serving (255.0g)), Stuffed Tilapia is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (36.0g, 66.9% of calories), including 22.0g of saturated fat. One thing to note: a single serving contains 640.1mg of sodium (28% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ 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, Butter (cream), Spinach, Onions, Tomato Strips (diced Tomatoes, Tomato Juice, Salt, Fresh Basil), Cracker Crumbs (wheat Flour, Garlic Powder, Parmesan and Romano Cheese [part Skim Cow's Milk, Cheese Cultures, Salt, Enzymes], Salt, Spices, Parsley), Water, Lemon Juice, Garlic, White Wine (may Contain Sulfites), Red Bell Peppers, Soy Oil, Salt, Spices.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Stuffed 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 Stuffed 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 Stuffed Tilapia contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 479.4 kcal | 24% |
| Total Fat | 36.0 g | 46% |
| Saturated Fat | 22.0 g | 110% |
| Cholesterol | 125.0 mg | 42% |
| Sodium | 640.1 mg | 28% ⚠️ |
| Total Carbohydrate | 22.0 g | 8% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 3.0 g | 6% |
| Protein | 18.0 g | 36% ✅ |
| Vitamin A | 4001.0 IU | 80% ✅ |
| Vitamin C | 15.0 mg | 17% |
| Calcium | 99.5 mg | 8% |
| Iron | 5.4 mg | 30% ✅ |
* 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
Stuffed Tilapia accounts for 24% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 66.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 479.4 calories in Stuffed Tilapia? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 36.2 min |
| Walking: 17 minutes per mile | 82.7 min |
| Cycling (Low Intensity) | 52.4 min |
| HIIT | 44.4 min |
| Walking: 22 minutes per mile | 107.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Stuffed Tilapia
Is Stuffed Tilapia good for weight loss?
At nearly 480 calories per serving with 36g of fat, this dish is calorie-dense and may not be ideal for weight loss efforts. The high fat content means portion control would be important if you're trying to create a calorie deficit.
Is Stuffed Tilapia good for muscle building?
The 18g of protein per serving provides a decent contribution to muscle repair and growth, though you'd likely need additional protein sources to meet higher daily targets. Combined with the fish's micronutrients like iron, it can be part of a muscle-building diet.
Is Stuffed Tilapia good post-workout fuel?
While the protein is helpful for recovery, the high fat content may slow digestion compared to lighter post-workout options. This could work as part of a post-workout meal if paired with carbs, but a leaner preparation would be more ideal.
Is Stuffed Tilapia heart-healthy?
The saturated fat (22g) and cholesterol (125mg) levels, combined with high sodium, make this less heart-friendly. A healthier version would use less butter and cheese while keeping the beneficial omega-3s from the tilapia.
What should I watch out for with Stuffed Tilapia?
The 640mg of sodium is quite high—over a quarter of the daily limit—and the 22g of saturated fat is concerning for heart health. The butter, cheese, and soy oil add significant amounts of saturated fat despite tilapia being a lean fish on its own.
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.
