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Breaded Tilapia

Breaded Tilapia

EverydayCooked

Breaded tilapia is a prepared white fish dish featuring mild-flavored tilapia fillets coated in seasoned flour, breadcrumbs, or cornmeal and cooked by pan-frying, baking, or deep-frying. The lean, flaky fish contrasts with its crispy exterior, though the breading adds carbohydrates and fat content that varies significantly based on preparation method. While the base fish provides high-quality protein and B vitamins, the nutritional profile depends on coating ingredients and cooking technique, with baked versions offering a lower-fat alternative to fried preparations.

Macro Impact

A 4 oz serving contains 258 calories, 12g protein, 26g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 258 calories?
Walking3.5 mph, moderate pace
1 hour
YogaModerate effort, gentle pace
44 min
SwimmingModerate effort, freestyle
33 min
Biking12-14 mph, moderate effort
27 min
StairsStair climbing, moderate pace
30 min
Running5 mph (12 min/mile)
22 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories258
% Daily Value*
Total Fat12g
15%
Saturated Fat4g
20%
Trans Fat0.1g
Polyunsaturated Fat3g
Monounsaturated Fat5g
Cholesterol68mg
23%
Sodium495mg
22%
Total Carbohydrate26g
9%
Dietary Fiber1g
4%
Total Sugars3g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0.1mcg
1%
Calcium23mg
2%
Iron1mg
8%
Potassium283mg
6%

* 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
26 / 275 g
9%
Fiber
1 / 28 g
4%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
12 / 78 g
15%
Monounsaturated
5 / 31 g
14%
Polyunsaturated
3 / 23 g
12%
Saturated
4 / 23 g
17%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
0 / 5 g
2%
Omega 6
2 / 19 g
9%
Omega 9
5 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
31%
Leucine
1 / 3 g
27%
Lysine
1 / 2 g
49%
Methionine
0 / 1 g
28%
Phenylalanine
0 / 2 g
25%
Threonine
0 / 1 g
38%
Tryptophan
0 / 0 g
53%
Valine
1 / 2 g
28%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
1 / 2 mcg
47%
Folate
23 / 400 mcg
6%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
1%
Vitamin E
1 / 15 mg
4%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
10%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
11%
Phosphorous
158 / 700 mg
23%
Potassium
283 / 3k mg
9%
Selenium
28 / 55 mcg
51%
Sodium
495 / 2.3k mg
22%
Zinc
1 / 10 mg
10%
Chromium
1 / 30 mcg
4%
Molybdenum
3 / 45 mcg
8%
Iodine
17 / 150 mcg
11%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
66 g
Caffeine
0 mg
Choline
40 mg
Taurine
17 mg

References

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

  1. 1.Fish, croaker, Atlantic, cooked, breaded and fried. USDA Standard Reference, Legacy. Food ID 171957.
  2. 2.Fish, catfish, channel, cooked, breaded and fried. USDA Standard Reference, Legacy. Food ID 174187.

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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