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Tilapia, Raw

Tilapia, Raw

EverydayRaw

Tilapia is a mild-flavored freshwater fish widely farmed globally, recognized for its lean protein content and low saturated fat levels. This versatile white fish remains low in mercury compared to many seafood options, making it a popular choice for regular consumption. When raw, its flesh appears semi-translucent with pinkish hues, becoming firm and flaky when cooked through methods like baking, grilling, or pan-searing. Its neutral taste profile allows it to adapt well to diverse seasonings and global cuisines from Asian stir-fries to Mexican tacos.

Macro Impact

A 4 oz serving contains 108 calories, 23g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 108 calories?
Walking3.5 mph, moderate pace
25 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories108
% Daily Value*
Total Fat2g
2%
Saturated Fat0.7g
3%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.6g
Cholesterol57mg
19%
Sodium59mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein23g
Vitamin D4mcg
18%
Calcium11mg
1%
Iron0.6mg
4%
Potassium341mg
7%

* 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
2 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
0 / 23 g
2%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
57 / 300 g
19%
Omega 3
0 / 5 g
4%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
23 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
66%
Leucine
2 / 3 g
59%
Lysine
2 / 2 g
86%
Methionine
1 / 1 g
56%
Phenylalanine
1 / 2 g
57%
Threonine
1 / 1 g
90%
Tryptophan
0 / 0 g
75%
Valine
1 / 2 g
53%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
4 / 15 mg
29%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
74%
Folate
27 / 400 mcg
7%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
4 / 15 mcg
23%
Vitamin E
1 / 15 mg
3%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
5%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
2%
Phosphorous
192 / 700 mg
27%
Potassium
341 / 3k mg
11%
Selenium
47 / 55 mcg
86%
Sodium
59 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
5 / 150 mcg
3%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
88 g
Caffeine
0 mg
Choline
48 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, farm raised, raw. USDA Foundational Foods. FDC ID 2684442.
  2. 2.Fish, tilapia, raw. USDA Standard Reference, Legacy. Food ID 175176.
  3. 3.Fish, tilapia, raw. Canadian Nutrient File. Food ID 5966.
  4. 4.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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