17 Fit Food calories Fish and seafood
Tilapia calories and nutrition facts
Per 100 g: 96 kcal — 20.1 g protein, 1.7 g fat and 0 g carbs.
Tilapia is a mild, farmed white fish sold mostly as frozen skinless fillets, popular because it takes on any seasoning and cooks in minutes. Raw fillets have about 96 kcal per 100 g, and baked tilapia shows more only because water cooks out. The fillets bring selenium, vitamin B12 and vitamin D, while breading and butter sauces are what really add calories.
- High in protein
- Low fat
- Low salt
- High in selenium
- Protein 84%
- Fat 16%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 144 kcal
- 100 kcal is 105 g this much of it gives 100 kcal
- 20 g of protein is 100 g this much to eat for 20 g of protein
- Energy density Low 0.96 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 96 | 20.1 | 1.7 | 0 |
| Baked | 128 | 26.1 | 2.6 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 96 kcal 5%
- Protein 20.1 g 40%
- Fat 1.7 g 2%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.13 g 2%
Where the calories come from
- Protein 84%
- Fat 16%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 3.1 µg 62%
- Vitamin E 0.4 mg 3%
- Vitamin K 1.4 µg 2%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.041 mg 4%
- Vitamin B2 riboflavin 0.063 mg 5%
- Vitamin B3 niacin 3.9 mg 24%
- Vitamin B5 pantothenic acid 0.487 mg 8%
- Vitamin B6 0.162 mg 12%
- Folate B9 24 µg 12%
- Vitamin B12 1.6 µg 63%
- Choline 42.5 mg
Minerals
- Potassium 302 mg 15%
- Calcium 10 mg 1%
- Phosphorus 170 mg 24%
- Magnesium 27 mg 7%
- Iron 0.56 mg 4%
- Zinc 0.33 mg 3%
- Copper 0.075 mg 8%
- Manganese 0.037 mg 2%
- Selenium 41.8 µg 76%
- Iodine 6.4 µg 4%
- Sodium 52 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in selenium
- High in vitamin B12
- High in vitamin D
- Source of vitamin B3
- Source of phosphorus
- Source of potassium
Baked
Energy and macros
- Energy 128 kcal 6%
- Protein 26.1 g 52%
- Fat 2.6 g 4%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.14 g 2%
Where the calories come from
- Protein 81%
- Fat 19%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 3.7 µg 74%
- Vitamin E 0.79 mg 7%
- Vitamin K 0.9 µg 1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.093 mg 8%
- Vitamin B2 riboflavin 0.073 mg 5%
- Vitamin B3 niacin 4.7 mg 30%
- Vitamin B5 pantothenic acid 0.664 mg 11%
- Vitamin B6 0.123 mg 9%
- Folate B9 6 µg 3%
- Vitamin B12 1.9 µg 74%
- Choline 51.3 mg
Minerals
- Potassium 380 mg 19%
- Calcium 14 mg 2%
- Phosphorus 204 mg 29%
- Magnesium 34 mg 9%
- Iron 0.69 mg 5%
- Zinc 0.41 mg 4%
- Copper 0.075 mg 8%
- Manganese 0.037 mg 2%
- Selenium 54.4 µg 99%
- Iodine no data
- Sodium 56 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in selenium
- High in vitamin B12
- High in vitamin D
- Source of vitamin B3
- Source of phosphorus
- Source of potassium
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 73% Fewer calories than 73% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
- Lobster 91 kcal
- Sea bass 97 kcal
- Shrimp (prawns) 85 kcal
- Halibut 91 kcal
- Pike 88 kcal
- Scallops 110 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 175176.
The vitamins and minerals it lacked come from ANSES-CIQUAL (France).
Carbs are available carbohydrates, without fibre, as on EU labels.