Tilapia, coated, baked or broiled, made with oil
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 cup, cooked, flaked (136 g)
280.2 calories, 97.2 from fat
 
Carbs
17 g
 
Proteins
28.6 g
 
Fat
10.8 g
 
Sat. Fat
2.1 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, coated, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (15.9%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin K (fights Alzheimer's disease).
  • Tilapia, coated, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (42% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(15.9 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
57%
Protein
6%
Carbs
3%
Fiber
17%
Fat
10%
Saturated Fat
22%
Cholesterol
26%
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, coated, baked or broiled, made with oil

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 280.2 cal
Calories from Fat 97.2 cal
% Daily Value
Total Fat 10.8 g 16.6%
Saturated Fat 2.1 g 10.4%
Cholesterol 65.3 mg 21.8%
Sodium 624.2 mg 26%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 28.6 g 57.2%
 
Vitamins
Vitamin A 31.7 IU 0.6%
Vitamin B6 0.2 mg 10.3%
Vitamin B12 1.9 mcg 31.5%
Vitamin C 0 mg 0%
Vitamin D 4.1 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 11.2 mcg 13.9%
 
Minerals
Calcium (Ca) 54.4 mg 5.4%
Copper (Cu) 0.1 mg 7.1%
Iron (Fe) 1.8 mg 9.8%
Magnesium (Mg) 43.5 mg 10.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 440.6 mg 12.6%
Phosphorus (P) 261.1 mg 26.1%
Selenium (Se) 60.1 mcg 85.9%
Zinc (Zn) 0.7 mg 4.8%