Tilapia, steamed or poached
✓
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 large fillet (255 g)
308.6 calories, 49.5 from fat
 
Carbs
0 g
 
Proteins
64.4 g
 
Fat
5.5 g
 
Sat. Fat
1.9 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (27%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue).
  • Tilapia, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (51% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.2 cal/g)
High
Density
(27 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
129%
Protein
0%
Carbs
0%
Fiber
8%
Fat
9%
Saturated Fat
54%
Cholesterol
39%
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

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Tilapia, steamed or poached

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 308.6 cal
Calories from Fat 49.5 cal
% Daily Value
Total Fat 5.5 g 8.4%
Saturated Fat 1.9 g 9.4%
Cholesterol 160.7 mg 53.6%
Sodium 933.3 mg 38.9%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 64.4 g 128.8%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.4 mg 20.8%
Vitamin B12 4.3 mcg 71.8%
Vitamin C 0 mg 0%
Vitamin D 9.9 mcg 2.5%
Vitamin E 0 mg 0%
Vitamin K 4.6 mcg 5.7%
 
Minerals
Calcium (Ca) 33.2 mg 2.6%
Copper (Cu) 0.2 mg 12.1%
Iron (Fe) 1.8 mg 10.1%
Magnesium (Mg) 79.1 mg 19.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 823.7 mg 23.5%
Phosphorus (P) 489.6 mg 49%
Selenium (Se) 134.1 mcg 191.6%
Zinc (Zn) 1.1 mg 7.1%