Tilapia Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tilapia contains 128 calories, 26.2g protein, 0g carbs, and 2.7g fat per one piece (150g). It is a source of cholesterol, iron, zinc.
Nutrition Facts — one piece (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 128 kcal | 6% |
| Protein | 26.2g | 52% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 2.7g | 3% |
| Saturated Fat | 0.90g | 4% |
| Cholesterol | 57.0mg | 19% |
| Sodium | 56.0mg | 2% |
| Calcium | 34.0mg | 3% |
| Iron | 380.0mg | 2111% |
| Magnesium | 0.40mg | 0% |
| Zinc | 204.0mg | 1855% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 4.7mg | 276% |
| Vitamin B12 | 0.16mcg | 7% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 1.6mcg | 1% |
Is Tilapia Good for You?
Tilapia provides 128 calories per one piece (150g) with 26.2g protein, 0g carbohydrates, and 2.7g fat. It is a source of cholesterol (19% dv), iron (2111% dv), zinc (1855% dv).
Tilapia is a freshwater fish commonly eaten in the Philippines, often fried or grilled. ‘Lapia’ is a Filipino colloquial term for tilapia.
Key Health Benefits of Tilapia
- Cholesterol (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1855% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (276% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 26.2g protein per serving to support satiety and muscle maintenance.
How to Track Tilapia Nutrition with Gram
Use Gram to log tilapia and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in tilapia?
Tilapia contains 128 calories per one piece (150g).
How much protein is in tilapia?
Tilapia provides 26.2g of protein per one piece (150g).
How many carbs are in tilapia?
Tilapia has 0g of carbohydrates per one piece (150g).
Is tilapia good for tracking nutrition?
Yes. Tilapia can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tilapia in a meal plan?
Use Tilapia as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track tilapia and thousands of other foods with the Gram app.