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[N]extrient

Fish Tilapia Dry Heat (Cooked)

SR Legacy·Comprehensive Reference Data

Fish, tilapia, cooked, dry heat

Finfish and Shellfish Products

A 100g serving covers 99% of the daily recommended Selenium, making Fish Tilapia Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Fish Tilapia Dry Heat (Cooked) stands out for its lean protein profile — 26.1g of protein with only 2.6g of fat per 100g. At 128 calories per 100g, Fish Tilapia Dry Heat (Cooked) offers moderate energy density suitable for balanced meals. Sodium is modest at 56mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Tilapia Dry Heat (Cooked) delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value.

Calories128KCAL
Protein26.1G
Fat2.6G
Carbs0G
Fiber0G

Calorie Distribution

128kcal
  • Protein82%26.1 g
  • Fat18%2.6 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water71.6G
Energy128KCAL
Protein26.1G
Total lipid (fat)2.6G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol57.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.09MG
Riboflavin0.07MG
Niacin4.7MG
Vitamin B-60.12MG
Folate, total6.0UG
Vitamin B-121.9UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.79MG
Vitamin D (D2 + D3)3.7UG
Vitamin K (phylloquinone)0.90UG
Calcium, Ca14.0MG
Iron, Fe0.69MG
Magnesium, Mg34.0MG
Phosphorus, P204MG
Potassium, K380MG
Sodium, Na56.0MG
Zinc, Zn0.41MG
Copper, Cu0.07MG
Manganese, Mn0.04MG
Selenium, Se54.4UG
Energy538kJ
Ash1.1G
Pantothenic acid0.66MG
Folic acid0UG
Folate, food6.0UG
Folate, DFE6.0UG
Choline, total51.3MG
Betaine26.3MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.06MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units150IU
Vitamin D3 (cholecalciferol)3.7UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.94G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.09G
SFA 15:00.005G
SFA 16:00.66G
SFA 17:00G
SFA 18:00.19G
SFA 20:00G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0.95G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.14G
MUFA 17:10G
MUFA 18:10.77G
MUFA 20:10.04G
MUFA 22:10G
Fatty acids, total polyunsaturated0.60G
PUFA 18:20.28G
PUFA 18:30.04G
PUFA 18:3 n-3 c,c,c (ALA)0.04G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.01G
PUFA 20:30.03G
PUFA 20:40.04G
PUFA 20:5 n-3 (EPA)0.005G
PUFA 22:5 n-3 (DPA)0.06G
PUFA 22:6 n-3 (DHA)0.13G
Tryptophan0.27G
Threonine1.2G
Isoleucine1.2G
Leucine2.0G
Lysine2.3G
Methionine0.77G
Cystine0.27G
Phenylalanine1.1G
Tyrosine0.87G
Valine1.3G
Arginine1.6G
Histidine0.58G
Alanine1.5G
Aspartic acid2.8G
Glutamic acid3.9G
Glycine1.2G
Proline0.95G
Serine0.96G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
fillet (87g)11122.8g2.3g0g

Scaled from Fish Tilapia Dry Heat (Cooked)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Fish Tilapia (Raw)

96 kcal20.08g protein

Chicken Broiler or Fryers Breast Skinless Boneless Meat Only (Cooked, Grilled)

151 kcal30.54g protein

Chicken Broiler or Fryers Breast Skinless Boneless Meat Only with Added Solution (Cooked, Grilled)

148 kcal29.5g protein

Chicken Roasting Light Meat Meat Only (Raw)

109 kcal22.2g protein

Turkey Retail Parts Breast Meat Only (Raw)

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Chicken Broiler or Fryers Breast Skinless Boneless Meat Only (Cooked, Braised)

157 kcal32.06g protein

Nutrient Highlights

  • Fish Tilapia Dry Heat (Cooked) is a excellent source of Protein (52% DV) — see top foods ranked by Protein
  • Fish Tilapia Dry Heat (Cooked) is a good source of Vitamin D (19% DV) — see top foods ranked by Vitamin D

Dietary Considerations

  • Fish Tilapia Dry Heat (Cooked) is naturally low in sodium at 56mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Tilapia Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 26.1g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Tilapia Dry Heat (Cooked) provides 54mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top 2% (#165 of 8,262)
  • Protein: top 12% (#991 of 8,262)
  • Potassium: top 16% (#1,322 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories128
% Daily Value*
Total Fat 2.6G3%
Cholesterol 57.0MG19%
Sodium 56.0MG2%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 26.1G52%
Vitamin D 3.7UG19%
Calcium 14.0MG1%
Iron 0.69MG4%
Potassium 380MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 175177.

View on USDA FoodData Central →