Tilapia

Fish, tilapia, raw

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 fillet (115.99999999999999g)

Amount per serving

Calories

111

% Daily Value *

Total Fat 2g

3%

Saturated Fat 0.7g

3%

Trans Fat

Cholesterol 58mg

19%

Sodium 60mg

3%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 23.3g

Vitamin D 144 IU

36%

Calcium 12mg

1%

Iron 1mg

4%

Potassium 350mg

7%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

4%

0.05 mg

Riboflavin

6%

0.07 mg

Niacin

28%

4.53 mg

Pantothenic Acid

11%

0.57 mg

Vitamin B6

11%

0.19 mg

Folate

27.8 mcg

Folic Acid

0 mcg

Food Folate

27.8 mcg

Fortified Folate

27.8 mcg

Choline

9%

49.3 mg

Betaine

25.2 mg

Vitamin B12

76%

1.83 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

3%

0.46 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0.12 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

3.6 mcg

Vitamin D2

Vitamin D3

3.6 mcg

Vitamin D

36%

144 IU

Vitamin K

1%

1.62 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

1%

11.6 mg

Iron

4%

0.65 mg

Magnesium

7%

31.3 mg

Phosphorus

16%

197 mg

Potassium

7%

350 mg

Sodium

3%

60.3 mg

Zinc

3%

0.38 mg

Copper

10%

0.09 mg

Manganese

2%

0.04 mg

Selenium

88%

48.5 mcg

Fluoride

Iodine

Fat

3%

1.97 g

Saturated Fat

3%

0.68 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.06 g

Pentadecylic Acid

0 g

Palmitic Acid

0.49 g

Margaric Acid

0 g

Stearic Acid

0.12 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

0.58 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.12 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

0.44 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.02 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.42 g

9,12-octadecadienoic Acid

0.18 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.04 g

Alpha Linolenic Acid (ALA)

0.04 g

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0.01 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0.03 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.01 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.05 g

Docosahexanoic Acid (DHA)

0.1 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

19%

58 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

47%

23.3 g

Tryptophan

0.24 g

Threonine

1.1 g

Isoleucine

1.08 g

Leucine

1.86 g

Lysine

2.1 g

Methionine

0.69 g

Cystine

0.26 g

Phenylalanine

0.94 g

Tyrosine

0.79 g

Valine

1.13 g

Arginine

1.48 g

Histidine

0.55 g

Alanine

1.42 g

Aspartic Acid

2.66 g

Glutamic Acid

3.73 g

Glycine

1.21 g

Proline

0.88 g

Serine

0.94 g

Hydroxyproline

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

0 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

111 kcal

Water

90.6 g

Ash

1.08 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 fillet (116g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin D
  • Excellent source of Selenium
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Histidine

  • Some foods that are a good source of Histidine include meat, fish, poultry, nuts, seeds, and whole grains.

100g of Tilapia contains 20.1g of protein, which is about the same as 3.3 eggs, 0.7 chicken breasts, or 1.4 cups (390g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


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