Tilapia

Tilapia – Nutrition Facts (per 100 grams)

Calories: 96 kcal
Protein: 20.1 g
Fat: 1.7 g

• Saturated Fat: 0.6 g
• Monounsaturated Fat: 0.4 g
• Polyunsaturated Fat: 0.5 g
  • Omega-3 Fatty Acids: 0.1 g
  • Omega-6 Fatty Acids: 0.2 g
    Carbohydrates: 0 g
• Sugars: 0 g
• Fiber: 0 g
  Cholesterol: 50 mg
  Sodium: 52 mg

Vitamins in Tilapia

• Vitamin A: 45 IU (1% DV)
• Vitamin B1 (Thiamine): 0.0 mg (3% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (4% DV)
• Vitamin B3 (Niacin): 3.8 mg (24% DV)
• Vitamin B5 (Pantothenic Acid): 0.8 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Vitamin B9 (Folate): 24 µg (6% DV)
• Vitamin B12: 1.6 µg (67% DV)
• Vitamin D: 0 IU (0% DV)
• Vitamin E: 0.4 mg (3% DV)
• Vitamin K: 1.0 µg (1% DV)

Minerals in Tilapia

• Calcium: 10 mg (1% DV)
• Phosphorus: 170 mg (24% DV)
• Magnesium: 27 mg (7% DV)
• Potassium: 302 mg (6% DV)
• Iron: 0.6 mg (3% DV)
• Zinc: 0.4 mg (4% DV)
• Selenium: 54.4 µg (99% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Tilapia is a low-calorie, high-protein fish, making it a great option for lean protein sources.
• It provides selenium, which supports antioxidant defense and thyroid function.
• Contains vitamin B12 and niacin, essential for energy metabolism and nervous system health.
• Has low fat content, with modest amounts of omega-3 fatty acids compared to fatty fish like salmon.
• Tilapia is mild in flavor and versatile, commonly prepared by grilling, baking, or pan-searing.