Pan-fried Tilapia
Pan-fried tilapia is an excellent source of protein, supporting muscle health and satiety. It contains moderate total fats with low saturated fat, offering a balanced energy profile. This fish is rich in minerals such as phosphorus and potassium, essential for bodily functions. Its vitamin B complex and vitamin D content further enhance its nutritional benefits.
Macro Impact
A Serving (113 g) of Pan-fried Tilapia contains 184 calories, 21.5 g of protein, 5.6 g of carbohydrates, and 8.5 g of fat.
Calorie Burn
How long would it take to burn off 184 calories?
- Walking3.5 mph, moderate pace33 min
- YogaModerate effort, gentle pace47 min
- SwimmingFreestyle, moderate effort24 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace23 min
- Running5 mph (12 min/mile)17 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)
Carbohydrates
- Carbohydrates5.6 / 313 g(2%)
- Dietary Fiber0.57 / 38 g(1%)
- Soluble Fiber0.23 g
- Insoluble Fiber0.34 g
- Total Sugars1.1 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates4 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat8.5 / 83 g(10%)
- Saturated Fat2.3 / 25 g(9%)
- Trans Fat0 g
- Monounsaturated Fat3.4 g
- Polyunsaturated Fat2.8 g
- Cholesterol62.1 / 300 mg(21%)
- Omega-30.44 g
- Omega-62.4 g
- Omega-93.4 g
- Oleic Acid3.2 g
- Capric Acid0 g
- Erucic Acid0.11 g
- Lauric Acid0 g
- Stearic Acid0.57 g
- Caprylic Acid0 g
- Linoleic Acid2.3 g
- Myristic Acid0.34 g
- Palmitic Acid1.4 g
- Linolenic Acid0 g
- Eicosenoic Acid0.11 g
- Arachidonic Acid0.03 g
- Alpha-Linolenic Acid (ALA)0.11 g
- Docosahexaenoic Acid (DHA)0.17 g
- Gamma-Linolenic Acid (GLA)0.06 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.14 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.03 g
Protein
- Protein21.5 / 56 g(38%)
Amino Acids
- Lysine1.9 g
- Serine1 g
- Valine1.1 g
- Alanine1.4 g
- Cystine0.11 g
- Cysteine0.34 g
- Proline0.79 g
- Taurine40 mg
- Arginine1.5 g
- Histidine0.57 g
- Threonine0.9 g
- Isoleucine1 g
- Methionine0.68 g
- Tryptophan0.23 g
- Glutamic Acid3.4 g
- Aspartic Acid2.3 g
- Phenylalanine0.9 g
- Glycine1.1 g
- Leucine1.7 g
- Tyrosine0.9 g
Vitamins
- Vitamin A33.9 / 900 ug(4%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D3.4 / 15 ug(23%)
- Vitamin E2.3 / 15 mg(15%)
- Vitamin K0.57 / 120 ug(0%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B121.7 / 2.4 ug(71%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.23 / 1.3 mg(17%)
- Niacin (B3)4.5 / 16 mg(28%)
- Folate11.3 / 400 ug(3%)
- Pantothenic Acid (B5)0.57 / 5 mg(11%)
- Biotin3.4 / 30 ug(11%)
- Choline79.1 / 550 mg(14%)
Minerals
- Calcium22.6 / 1,000 mg(2%)
- Iron1.7 / 8 mg(21%)
- Magnesium33.9 / 420 mg(8%)
- Phosphorus226 / 700 mg(32%)
- Potassium440.7 / 3,400 mg(13%)
- Sodium452 / 2,300 mg(20%)
- Zinc0.57 / 11 mg(5%)
- Copper0.11 / 0.9 mg(13%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium39.6 / 55 ug(72%)
- Iodine45.2 / 150 ug(30%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water77.4 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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