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Tilapia Fillet with Skin, Raw

Tilapia Fillet with Skin, Raw

EverydayRaw

Tilapia fillet with skin is a lean freshwater fish cut prized for its mild, slightly sweet flavor and firm texture. The skin-on preparation helps retain moisture during cooking, developing a crisp exterior when pan-seared or grilled. While lower in omega-3 fatty acids compared to fatty fish like salmon, it provides a high-quality protein source with minimal saturated fat. This widely farmed fish adapts well to diverse seasonings and cooking methods, from baking to fish tacos.

Macro Impact

A 4 oz serving contains 129 calories, 21g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 129 calories?
Walking3.5 mph, moderate pace
30 min
YogaModerate effort, gentle pace
22 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories129
% Daily Value*
Total Fat5g
6%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat2g
Cholesterol84mg
28%
Sodium95mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D2mcg
12%
Calcium20mg
2%
Iron0.5mg
3%
Potassium393mg
8%

* 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
5 / 78 g
6%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
1 / 23 g
4%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
84 / 300 g
28%
Omega 3
0 / 5 g
4%
Omega 6
1 / 19 g
4%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
61%
Leucine
2 / 3 g
54%
Lysine
2 / 2 g
80%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
43%
Threonine
1 / 1 g
84%
Tryptophan
0 / 0 g
68%
Valine
1 / 2 g
49%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
4 / 15 mg
25%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
1 / 1 mg
38%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
95%
Folate
0 / 400 mcg
0%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
16%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
3%
Magnesium
35 / 370 mg
10%
Manganese
0 / 2 mg
0%
Phosphorous
397 / 700 mg
57%
Potassium
394 / 3k mg
13%
Selenium
38 / 55 mcg
69%
Sodium
95 / 2.3k mg
4%
Zinc
1 / 10 mg
9%
Chromium
10 / 30 mcg
33%
Molybdenum
2 / 45 mcg
3%
Iodine
34 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
85 g
Caffeine
0 mg
Choline
0 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, raw. USDA Standard Reference, Legacy. Food ID 175176.
  2. 2.Fish, tilapia, raw. Canadian Nutrient File. Food ID 5966.
  3. 3.Tilapia, fillet, raw. Australian Nutrient Database. Public Food Key F009163.

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.

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