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Baked Tilapia

Baked Tilapia

EverydayCooked

Baked tilapia is a mild-flavored freshwater fish known for its lean protein content and tender, flaky texture when cooked. This preparation method preserves moisture without added fats, making it a low-calorie option rich in vitamin B12 and selenium. Its neutral taste profile allows it to pair well with bold seasonings, citrus marinades, or simple herb garnishes, offering versatility in meal planning for health-conscious diets.

Macro Impact

A 4 oz serving contains 146 calories, 30g protein, 0g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 146 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories146
% Daily Value*
Total Fat3g
4%
Saturated Fat1g
5%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat1g
Cholesterol64mg
21%
Sodium63mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein30g
Vitamin D4mcg
21%
Calcium16mg
1%
Iron0.8mg
4%
Potassium429mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
64 / 300 g
21%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
2%
Omega 9
1 g
Protein
Protein
30 / 80 g
37%
Amino Acids
Histidine
1 / 3 g
21%
Isoleucine
1 / 2 g
87%
Leucine
2 / 3 g
74%
Lysine
3 / 2 g
110%
Methionine
1 / 1 g
73%
Phenylalanine
1 / 2 g
60%
Threonine
1 / 1 g
110%
Tryptophan
0 / 0 g
96%
Valine
1 / 2 g
70%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
5 / 15 mg
36%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
88%
Folate
7 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
4 / 15 mcg
28%
Vitamin E
1 / 15 mg
6%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
6%
Magnesium
38 / 370 mg
10%
Manganese
0 / 2 mg
2%
Phosphorous
231 / 700 mg
33%
Potassium
429 / 3k mg
14%
Selenium
62 / 55 mcg
112%
Sodium
63 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
Chromium
14 / 30 mcg
46%
Molybdenum
2 / 45 mcg
5%
Iodine
44 / 150 mcg
29%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
81 g
Caffeine
0 mg
Choline
58 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, tilapia, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175177.
  2. 2.Fish, tilapia, baked or broiled. Canadian Nutrient File. Food ID 5967.
  3. 3.Tilapia, fillet, baked, no added fat. Australian Nutrient Database. Public Food Key F009161.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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