Tilapia, coated, 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)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)
187.6 calories, 27.9 from fat
 
Carbs
14.8 g
 
Proteins
24.8 g
 
Fat
3.1 g
 
Sat. Fat
1 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (19.6%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue).
  • Tilapia, coated, 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 (44% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(19.6 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
50%
Protein
5%
Carbs
3%
Fiber
5%
Fat
5%
Saturated Fat
19%
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

Helps the regulation of hormones in the body; 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 cooking spray

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 187.6 cal
Calories from Fat 27.9 cal
% Daily Value
Total Fat 3.1 g 4.7%
Saturated Fat 1 g 4.8%
Cholesterol 56.5 mg 18.8%
Sodium 518.7 mg 21.6%
Total Carbohydrate 14.8 g 4.9%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 24.8 g 49.6%
 
Vitamins
Vitamin A 26.4 IU 0.5%
Vitamin B6 0.2 mg 8.9%
Vitamin B12 1.6 mcg 27.3%
Vitamin C 0 mg 0%
Vitamin D 3.6 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 2.3 mcg 2.8%
 
Minerals
Calcium (Ca) 46.3 mg 4.5%
Copper (Cu) 0.1 mg 6.1%
Iron (Fe) 1.5 mg 8.4%
Magnesium (Mg) 37.3 mg 9.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 381.9 mg 10.9%
Phosphorus (P) 226 mg 22.6%
Selenium (Se) 52.1 mcg 74.4%
Zinc (Zn) 0.6 mg 4.1%