Tilapia
Exceptional nutritional value
Tilapia, a farmed freshwater white fish, values for the raw fillet.
Tilapia is a mild, farmed freshwater fish sold mostly as skinless fillets for baking, frying and fish tacos. A 150 g raw fillet gives about 145 kcal and 30 g of protein with under 3 g of fat, and is very high in selenium and high in vitamin B12, niacin and phosphorus. It contains very little omega-3 fat, only about 0.14 g of EPA and DHA per portion, much less than salmon or mackerel.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 20.1g | 35.9% |
| Fat | 1.7g | 2.4% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 78g | 3.1% |
| Calories | 96 | 4.3% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.59 | g | 2.9% |
| Monounsaturated | 0.5 | g | 2.0% |
| Polyunsaturated | 0.36 | g | 2.8% |
| Omega-3 | 0.108 | g | Estimate |
| EPA | 5 | mg | 0.6% |
| DHA | 86 | mg | 9.6% |
| Omega-6 | 0.252 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.4 | mg |
| Selenium | 41.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.041 | mg | 3.4% |
| vitamin B2 | 0.063 | mg | 4.8% |
| vitamin B3 | 3.9 | mg | 24.4% |
| vitamin B6 | 0.162 | mg | 9.5% |
| vitamin B9 | 24 | mcg | 6.0% |
| vitamin B12 | 1.58 | mcg | 65.8% |
| vitamin D | 3.1 (124 IU) | mcg | 20.7% |
| vitamin E | 0.4 | mg | 2.7% |
| vitamin K | 1.4 | mcg | 1.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 10 | mg | 1.0% |
| iron | 0.56 | mg | 3.1% |
| magnesium | 27 | mg | 6.8% |
| phosphorus | 170 | mg | 24.3% |
| potassium | 302 | mg | 11.6% |
| sodium | 52 | mg | 2.3% |
| zinc | 0.33 | mg | 3.0% |
| copper | 0.075 | mg | 8.3% |
| manganese | 0.037 | mg | 1.6% |
| selenium | 41.8 | mcg | 76.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 470 | mg | 67.1% | 137% |
| Isoleucine | 930 | mg | 66.4% | 145% |
| Leucine | 1603 | mg | 58.7% | 123% |
| Lysine | 1810 | mg | 86.2% | 176% |
| Methionine | 813 | mg | 77.4% | 165% |
| Phenylalanine | 1490 | mg | 85.1% | 170% |
| Threonine | 950 | mg | 90.5% | 178% |
| Tryptophan | 210 | mg | 75.0% | 149% |
| Valine | 970 | mg | 53.3% | 113% |
Compare with other products
Values per 100 g
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