Tilapia Fillets, Raw
Tilapia fillets provide a high-quality protein source while being low in calories, making them a great choice for a balanced diet. They contain minimal total and saturated fats, supporting a light yet satisfying meal option. Rich in key minerals such as potassium, phosphorus, and magnesium, they contribute to overall nutritional well-being. Essential vitamins like B12 and D are also present, helping support metabolic functions and bone health.
Macronutrient distribution
A Serving (113.4 g) of Tilapia Fillets, Raw contains 109 calories, 22.8 g of protein, 0 g of carbohydrates, and 1.9 g of fat.
- Protein
- 22.8 g84%
- Fat
- 1.9 g16%
of calories
Calorie Burn
How long would it take to burn off 109 calories?
- Walking3.5 mph, moderate pace19 min
- YogaModerate effort, gentle pace28 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace14 min
- Running5 mph (12 min/mile)10 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 (113.4 g)
Fats
- Total Fat1.9 / 83 g(2%)
- Saturated Fat0.66 / 25 g(3%)
- Monounsaturated Fat0.56 g
- Polyunsaturated Fat0.41 g
- Cholesterol56.7 / 300 mg(19%)
- Omega-30.23 g
- Omega-60.27 g
- Omega-90.51 g
- Oleic Acid0.43 g
- Stearic Acid0.12 g
- Linoleic Acid0.18 g
- Myristic Acid0.06 g
- Palmitic Acid0.48 g
- Eicosenoic Acid0.08 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.06 g
- Docosahexaenoic Acid (DHA)0.09 g
- Gamma-Linolenic Acid (GLA)0.02 g
- Docosapentaenoic Acid (DPA)0.05 g
- Eicosapentaenoic Acid (EPA)0.01 g
Protein
- Protein22.8 / 56 g(41%)
Amino Acids
- Lysine2.1 g
- Serine0.92 g
- Valine1.1 g
- Alanine1.4 g
- Cystine0.25 g
- Proline0.86 g
- Arginine1.4 g
- Histidine0.53 g
- Threonine1.1 g
- Isoleucine1.1 g
- Methionine0.67 g
- Tryptophan0.24 g
- Glutamic Acid3.6 g
- Aspartic Acid2.6 g
- Phenylalanine0.92 g
- Glycine1.2 g
- Leucine1.8 g
- Tyrosine0.77 g
Vitamins
- Vitamin D3.5 / 15 ug(23%)
- Vitamin E0.45 / 15 mg(3%)
- Vitamin K1.6 / 120 ug(1%)
- Vitamin B60.18 / 1.3 mg(14%)
- Vitamin B121.8 / 2.4 ug(75%)
- Thiamin (B1)0.05 / 1.2 mg(4%)
- Riboflavin (B2)0.07 / 1.3 mg(5%)
- Niacin (B3)4.4 / 16 mg(28%)
- Folate27.2 / 400 ug(7%)
- Pantothenic Acid (B5)0.55 / 5 mg(11%)
- Choline48.2 / 550 mg(9%)
Minerals
- Calcium11.3 / 1,000 mg(1%)
- Iron0.64 / 8 mg(8%)
- Magnesium30.6 / 420 mg(7%)
- Phosphorus192.8 / 700 mg(28%)
- Potassium342.5 / 3,400 mg(10%)
- Sodium59 / 2,300 mg(3%)
- Zinc0.37 / 11 mg(3%)
- Copper0.09 / 0.9 mg(9%)
- Manganese0.04 / 2.3 mg(2%)
- Selenium47.4 / 55 ug(86%)
- Iodine34 / 150 ug(23%)
- Chromium10 / 35 ug(29%)
- Molybdenum1.5 / 45 ug(3%)
Other
- Water88.6 / 3,700 g(2%)
Sources
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