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 small fillet (113 g)
232.8 calories, 80.1 from fat
 
Carbs
14.1 g
 
Proteins
23.8 g
 
Fat
8.9 g
 
Sat. Fat
1.7 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 (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Vitamin K (helps prevent cancer).
  • 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)
48%
Protein
5%
Carbs
3%
Fiber
14%
Fat
9%
Saturated Fat
18%
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, coated, baked or broiled, made with oil

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 232.8 cal
Calories from Fat 80.1 cal
% Daily Value
Total Fat 8.9 g 13.8%
Saturated Fat 1.7 g 8.6%
Cholesterol 54.2 mg 18.1%
Sodium 518.7 mg 21.6%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 23.8 g 47.6%
 
Vitamins
Vitamin A 26.4 IU 0.5%
Vitamin B6 0.2 mg 8.5%
Vitamin B12 1.6 mcg 26.2%
Vitamin C 0 mg 0%
Vitamin D 3.4 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 9.3 mcg 11.6%
 
Minerals
Calcium (Ca) 45.2 mg 4.5%
Copper (Cu) 0.1 mg 5.9%
Iron (Fe) 1.5 mg 8.2%
Magnesium (Mg) 36.2 mg 9%
Manganese (Mn) 0 mg 0%
Potassium (K) 366.1 mg 10.5%
Phosphorus (P) 217 mg 21.7%
Selenium (Se) 49.9 mcg 71.4%
Zinc (Zn) 0.6 mg 4%