Cooked Tilapia
Cooked tilapia is a light and easily digestible food, rich in high-quality protein that supports muscle maintenance. Its low saturated fat content makes it a healthy choice for those seeking a nutritious yet light meal. This fish provides important minerals like phosphorus and potassium, essential for cellular health and muscle function. Additionally, it is a good source of B vitamins and vitamin D, which help support energy metabolism and bone health.
Macronutrient distribution
A Serving (113 g) of Cooked Tilapia contains 145 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 145 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 pace18 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-60.36 g
- Omega-90.86 g
- Oleic Acid0.86 g
- Stearic Acid0.21 g
- Linoleic Acid0.32 g
- Myristic Acid0.1 g
- Palmitic Acid0.75 g
- Arachidonic Acid0.04 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0.15 g
- Docosapentaenoic Acid (DPA)0.07 g
- Eicosapentaenoic Acid (EPA)0.01 g
Protein
- Protein29.6 / 56 g(53%)
Amino Acids
- Lysine2.6 g
- Serine1.6 g
- Valine1.5 g
- Alanine2 g
- Cysteine0.26 g
- Proline0.86 g
- Arginine2.3 g
- Histidine0.75 g
- Threonine1.2 g
- Isoleucine1.4 g
- Methionine0.85 g
- Tryptophan0.26 g
- Glutamic Acid4.7 g
- Aspartic Acid3 g
- Phenylalanine1.1 g
- Glycine2.1 g
- Leucine2.3 g
- Tyrosine0.96 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%)
Other
- Water80.9 / 3,700 g(2%)
Sources
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