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[N]extrient

Fish Tilapia (Raw)

SR Legacy·Comprehensive Reference Data

Fish, tilapia, raw

Finfish and Shellfish Products

A 100g serving covers 76% of the daily recommended Selenium, making Fish Tilapia (Raw) one of the more concentrated dietary sources of this nutrient. Fish Tilapia (Raw) stands out for its lean protein profile — 20.1g of protein with only 1.7g of fat per 100g. At 96 calories per 100g, Fish Tilapia (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 52mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Tilapia (Raw) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.

Calories96KCAL
Protein20.1G
Fat1.7G
Carbs0G
Fiber0G

Calorie Distribution

96kcal
  • Protein84%20.1 g
  • Fat16%1.7 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

Water78.1G
Energy96.0KCAL
Protein20.1G
Total lipid (fat)1.7G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol50.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.04MG
Riboflavin0.06MG
Niacin3.9MG
Vitamin B-60.16MG
Folate, total24.0UG
Vitamin B-121.6UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.40MG
Vitamin D (D2 + D3)3.1UG
Vitamin K (phylloquinone)1.4UG
Calcium, Ca10.0MG
Iron, Fe0.56MG
Magnesium, Mg27.0MG
Phosphorus, P170MG
Potassium, K302MG
Sodium, Na52.0MG
Zinc, Zn0.33MG
Copper, Cu0.07MG
Manganese, Mn0.04MG
Selenium, Se41.8UG
Energy400kJ
Ash0.93G
Pantothenic acid0.49MG
Folic acid0UG
Folate, food24.0UG
Folate, DFE24.0UG
Choline, total42.5MG
Betaine21.7MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.10MG
Tocopherol, delta0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units124IU
Vitamin D3 (cholecalciferol)3.1UG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.58G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.05G
SFA 15:00G
SFA 16:00.42G
SFA 17:00G
SFA 18:00.11G
SFA 20:00G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0.50G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.10G
MUFA 17:10G
MUFA 18:10.38G
MUFA 20:10.02G
MUFA 22:10G
Fatty acids, total polyunsaturated0.36G
PUFA 18:20.16G
PUFA 18:30.03G
PUFA 18:3 n-3 c,c,c (ALA)0.03G
PUFA 18:40.003G
PUFA 20:2 n-6 c,c0.003G
PUFA 20:30.01G
PUFA 20:40.02G
PUFA 20:5 n-3 (EPA)0.005G
PUFA 22:5 n-3 (DPA)0.04G
PUFA 22:6 n-3 (DHA)0.09G
Tryptophan0.21G
Threonine0.95G
Isoleucine0.93G
Leucine1.6G
Lysine1.8G
Methionine0.59G
Cystine0.22G
Phenylalanine0.81G
Tyrosine0.68G
Valine0.97G
Arginine1.3G
Histidine0.47G
Alanine1.2G
Aspartic acid2.3G
Glutamic acid3.2G
Glycine1.0G
Proline0.76G
Serine0.81G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
fillet (116g)11123.3g2g0g

Scaled from Fish Tilapia (Raw)'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

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128 kcal26.15g protein

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126 kcal26.02g protein

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Nutrient Highlights

  • Fish Tilapia (Raw) is a excellent source of Protein (40% DV) — see top foods ranked by Protein
  • Fish Tilapia (Raw) is a good source of Vitamin D (16% DV) — see top foods ranked by Vitamin D

Dietary Considerations

  • Fish Tilapia (Raw) is naturally low in sodium at 52mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Tilapia (Raw) fits well in high-protein, low-carb eating patterns with 20.1g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Tilapia (Raw) provides 42mcg 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 3% (#248 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

Calories96
% Daily Value*
Total Fat 1.7G2%
Cholesterol 50.0MG17%
Sodium 52.0MG2%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 20.1G40%
Vitamin D 3.1UG16%
Calcium 10.0MG1%
Iron 0.56MG3%
Potassium 302MG6%

* 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: 175176.

View on USDA FoodData Central →