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 oz, boneless, cooked (28 g)
46.5 calories, 7.2 from fat
 
Carbs
3.7 g
 
Proteins
6.1 g
 
Fat
0.8 g
 
Sat. Fat
0.2 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 prevent Alzheimer's disease) and Phosphorus (helps provide effective digestion).
  • 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)
12%
Protein
1%
Carbs
1%
Fiber
1%
Fat
1%
Saturated Fat
5%
Cholesterol
5%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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16 min
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19 min

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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Tilapia, coated, baked or broiled, made with cooking spray

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 46.5 cal
Calories from Fat 7.2 cal
% Daily Value
Total Fat 0.8 g 1.2%
Saturated Fat 0.2 g 1.2%
Cholesterol 14 mg 4.7%
Sodium 128.5 mg 5.4%
Total Carbohydrate 3.7 g 1.2%
Dietary Fiber 0.2 g 0.7%
Sugars (Added) 0 g 0%
Protein 6.1 g 12.3%
 
Vitamins
Vitamin A 6.5 IU 0.1%
Vitamin B6 0 mg 2.2%
Vitamin B12 0.4 mcg 6.8%
Vitamin C 0 mg 0%
Vitamin D 0.9 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 0.6 mcg 0.7%
 
Minerals
Calcium (Ca) 11.5 mg 1.1%
Copper (Cu) 0 mg 1.5%
Iron (Fe) 0.4 mg 2.1%
Magnesium (Mg) 9.2 mg 2.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 94.6 mg 2.7%
Phosphorus (P) 56 mg 5.6%
Selenium (Se) 12.9 mcg 18.4%
Zinc (Zn) 0.2 mg 1%