Tilapia, baked or broiled, made with cooking spray
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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)
170 calories, 30.6 from fat
 
Carbs
0.3 g
 
Proteins
34.3 g
 
Fat
3.4 g
 
Sat. Fat
1 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (27.3%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process) and Potassium (instrumental for the metabolic processing of various nutrients).
  • Tilapia, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (50% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.3 cal/g)
High
Density
(27.3 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
69%
Protein
0%
Carbs
0%
Fiber
5%
Fat
5%
Saturated Fat
29%
Cholesterol
22%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Tilapia, baked or broiled, made with cooking spray

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

* Amount Per Serving
Calories 170 cal
Calories from Fat 30.6 cal
% Daily Value
Total Fat 3.4 g 5.3%
Saturated Fat 1 g 5.2%
Cholesterol 85.7 mg 28.6%
Sodium 526.3 mg 21.9%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 34.3 g 68.5%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.3 mg 12.5%
Vitamin B12 2.4 mcg 40.3%
Vitamin C 0.7 mg 1.1%
Vitamin D 5.3 mcg 1.3%
Vitamin E 0 mg 0%
Vitamin K 2.4 mcg 3.1%
 
Minerals
Calcium (Ca) 17.7 mg 1.4%
Copper (Cu) 0.1 mg 6.5%
Iron (Fe) 1 mg 5.4%
Magnesium (Mg) 46.2 mg 11.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 516.8 mg 14.8%
Phosphorus (P) 289.7 mg 29%
Selenium (Se) 71.3 mcg 101.8%
Zinc (Zn) 0.6 mg 3.8%