Baked Tilapia
Baked tilapia is a great source of lean protein, perfect for those seeking a balanced diet. It has a low total and saturated fat content, making it a light and easily digestible choice. Rich in essential minerals such as phosphorus, potassium, and magnesium, it supports muscular and bone health. Additionally, it provides important B vitamins and vitamin D that contribute to energy metabolism and bone wellbeing.
Macronutrient distribution
A Serving (113 g) of Baked Tilapia contains 146 calories, 29.6 g of protein, 0 g of carbohydrates, and 3 g of fat.
- Protein
- 29.6 g81%
- Fat
- 3 g19%
of calories
Calorie Burn
How long would it take to burn off 146 calories?
- Walking3.5 mph, moderate pace26 min
- YogaModerate effort, gentle pace37 min
- SwimmingFreestyle, moderate effort19 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace19 min
- Running5 mph (12 min/mile)13 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Fats
- Total Fat3 / 83 g(4%)
- Saturated Fat1.1 / 25 g(4%)
- Monounsaturated Fat1.1 g
- Polyunsaturated Fat0.68 g
- Cholesterol64.4 / 300 mg(21%)
- Omega-30.27 g
- Omega-60.37 g
- Omega-90.86 g
- Oleic Acid0.86 g
- Erucic Acid0.03 g
- Stearic Acid0.21 g
- Linoleic Acid0.32 g
- Myristic Acid0.1 g
- Palmitic Acid0.75 g
- Eicosenoic Acid0.1 g
- Arachidonic Acid0.04 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0.15 g
- Gamma-Linolenic Acid (GLA)0.03 g
- Docosapentaenoic Acid (DPA)0.07 g
- Eicosapentaenoic Acid (EPA)0.01 g
Protein
- Protein29.6 / 56 g(53%)
Amino Acids
- Lysine2.6 g
- Serine1.1 g
- Valine1.4 g
- Alanine1.7 g
- Cystine0.3 g
- Proline1.1 g
- Arginine1.8 g
- Histidine0.66 g
- Threonine1.3 g
- Isoleucine1.4 g
- Methionine0.87 g
- Tryptophan0.31 g
- Glutamic Acid4.4 g
- Aspartic Acid3.2 g
- Phenylalanine1.2 g
- Glycine1.4 g
- Leucine2.3 g
- Tyrosine0.98 g
Vitamins
- Vitamin D4.2 / 15 ug(28%)
- Vitamin E0.89 / 15 mg(6%)
- Vitamin K1 / 120 ug(1%)
- Vitamin B60.14 / 1.3 mg(11%)
- Vitamin B122.1 / 2.4 ug(88%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.08 / 1.3 mg(6%)
- Niacin (B3)5.4 / 16 mg(33%)
- Folate6.8 / 400 ug(2%)
- Pantothenic Acid (B5)0.75 / 5 mg(15%)
- Choline58 / 550 mg(11%)
Minerals
- Calcium15.8 / 1,000 mg(2%)
- Iron0.78 / 8 mg(10%)
- Magnesium38.4 / 420 mg(9%)
- Phosphorus230.5 / 700 mg(33%)
- Potassium429.4 / 3,400 mg(13%)
- Sodium63.3 / 2,300 mg(3%)
- Zinc0.46 / 11 mg(4%)
- Copper0.08 / 0.9 mg(9%)
- Manganese0.04 / 2.3 mg(2%)
- Selenium61.5 / 55 ug(112%)
- Iodine44.1 / 150 ug(29%)
- Chromium13.7 / 35 ug(39%)
- Molybdenum2 / 45 ug(5%)
Other
- Water80.9 / 3,700 g(2%)
Sources
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
