Know what’s on your plate
Tilapia
Calories & nutrition facts
fried
Nutrition facts
Per 100 g% DV- Calories 151 kcal —
- Protein 22 g 44%
- Carbohydrate 0 g 0%
- Fat 7 g 9%
- Saturated fat 1.6 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 70.1 mg 3%
- Cholesterol 57.1 mg 19%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 23.8 µg 3%
- Vitamin C 0 mg 0%
- Vitamin D 3.6 µg 18%
- Vitamin E 1.3 mg 9%
- Vitamin K 6.9 µg 6%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 4.3 mg 27%
- Vitamin B6 0.22 mg 13%
- Folate (B9) 18.5 µg 5%
- Vitamin B12 1.5 µg 61%
Minerals
- Calcium 11.8 mg 1%
- Iron 0.62 mg 3%
- Magnesium 29.7 mg 7%
- Phosphorus 187 mg 15%
- Potassium 332 mg 7%
- Zinc 0.37 mg 3%
- Copper 0.08 mg 9%
- Manganese 0.04 mg 2%
- Selenium 45.8 µg 83%
- Iodine 4.6 µg 3%
Similar foods
Questions about Tilapia
How do you cook tilapia without drying it out?
Pat the fillets dry, season them, then pan-fry in a little oil over medium heat for about 3–4 minutes on each side, depending on thickness. Take them off the heat when the centre is opaque and flakes easily; a thermometer should read 63 °C.
Can you cook tilapia from frozen?
Yes. For the best texture, thaw it overnight in the fridge and pat it dry before cooking. If cooking from frozen, bake the fillets at 200 °C, allowing roughly 20–25 minutes, and check that the thickest part is opaque and reaches 63 °C.
How can you tell when tilapia is fresh?
Choose fillets that smell mild and clean, look moist rather than dried out, and have firm flesh that springs back when pressed. Avoid fish with a strong sour or ammonia-like smell.
How long does cooked tilapia keep in the fridge?
Refrigerate cooked tilapia in a covered container within two hours of cooking and eat it within three to four days. Reheat it until steaming hot throughout, taking care not to overcook it.
What goes well with tilapia?
Its mild flavour works well with lemon, garlic, paprika, herbs and a little chilli. Serve it with rice or potatoes and vegetables, or use it in fish tacos with cabbage slaw and lime.
Is tilapia a good source of protein?
Yes. A 100 g portion provides 22 g of protein. It is also a source of vitamin B12 and selenium.
Is tilapia high in omega-3?
No; tilapia is a lean-to-moderate-fat fish, but it is not among the richest sources of omega-3. Oily fish such as salmon, sardines and mackerel generally provide more.
Is tilapia a freshwater fish?
Yes. Tilapia is the name used for several freshwater fish species, mainly from the cichlid family. Much of the tilapia sold for food is farmed.
Source: Fineli (Finland) 33312 · per 100 g · carbohydrate per EU label, fibre excluded
