Whole Tilapia, Raw
Whole tilapia is a great source of lean protein, providing a nutritious yet low-calorie meal. It contains minimal total fat and is free from carbohydrates, supporting balanced dietary choices. Rich in phosphorus and potassium, it contributes to muscle and bone health. Additionally, it delivers a notable amount of vitamin B12, important for energy metabolism.
Macronutrient distribution
A Serving (255 g) of Whole Tilapia, Raw contains 196 calories, 41.1 g of protein, 0 g of carbohydrates, and 3.5 g of fat.
- Protein
- 41.1 g84%
- Fat
- 3.5 g16%
of calories
Calorie Burn
How long would it take to burn off 196 calories?
- Walking3.5 mph, moderate pace35 min
- YogaModerate effort, gentle pace50 min
- SwimmingFreestyle, moderate effort26 min
- Biking12–14 mph, moderate effort19 min
- StairsStair climbing, moderate pace25 min
- Running5 mph (12 min/mile)18 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 (255 g)
Fats
- Total Fat3.5 / 83 g(4%)
- Saturated Fat1.2 / 25 g(5%)
- Monounsaturated Fat1 g
- Polyunsaturated Fat0.74 g
- Cholesterol102 / 300 mg(34%)
- Omega-30.43 g
- Omega-60.48 g
- Omega-90.76 g
- Oleic Acid0.76 g
- Stearic Acid0.23 g
- Linoleic Acid0.33 g
- Myristic Acid0.1 g
- Palmitic Acid0.87 g
- Linolenic Acid0.08 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.08 g
- Docosahexaenoic Acid (DHA)0.18 g
- Docosapentaenoic Acid (DPA)0.08 g
Protein
- Protein41.1 / 56 g(73%)
Amino Acids
- Lysine3.7 g
- Serine1.7 g
- Valine2 g
- Alanine2.5 g
- Cystine0.46 g
- Proline1.6 g
- Arginine2.6 g
- Histidine0.97 g
- Threonine1.9 g
- Isoleucine1.9 g
- Methionine1.2 g
- Tryptophan0.43 g
- Glutamic Acid6.6 g
- Aspartic Acid4.7 g
- Phenylalanine1.7 g
- Glycine2.1 g
- Leucine3.3 g
- Tyrosine1.4 g
Vitamins
- Vitamin D6.3 / 15 ug(42%)
- Vitamin E0.82 / 15 mg(5%)
- Vitamin K2.9 / 120 ug(2%)
- Vitamin B60.33 / 1.3 mg(25%)
- Vitamin B123.2 / 2.4 ug(134%)
- Thiamin (B1)0.08 / 1.2 mg(6%)
- Riboflavin (B2)0.13 / 1.3 mg(10%)
- Niacin (B3)8 / 16 mg(50%)
- Folate48.4 / 400 ug(12%)
- Pantothenic Acid (B5)0.99 / 5 mg(20%)
- Choline86.7 / 550 mg(16%)
Minerals
- Calcium20.4 / 1,000 mg(2%)
- Iron1.1 / 8 mg(14%)
- Magnesium55.1 / 420 mg(13%)
- Phosphorus346.8 / 700 mg(50%)
- Potassium616.1 / 3,400 mg(18%)
- Sodium106.1 / 2,300 mg(5%)
- Zinc0.66 / 11 mg(6%)
- Copper0.15 / 0.9 mg(17%)
- Manganese0.08 / 2.3 mg(3%)
- Selenium85.2 / 55 ug(155%)
Other
- Water159.4 / 3,700 g(4%)
Sources
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