Fish, tilapia, raw
FDC 175176fillet (116 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 78 · +3 vs Fish & seafood medianRaw tilapia scores 78 of 100, a Strong rating placing it 23rd of 60 in the Fish & seafood category, above the group's median of 75. Its main contribution is protein at an excellent 40% DV, delivered at a lean 96 calories per 100 g, with very little fat weighing down the profile.
Tilapia's mild flavour makes it a common choice for baking, pan-searing, or breading, since it takes on marinades and seasonings easily. A single fillet (116 g) has no flagged nutrients to limit, and its low calorie count per gram of protein makes it a straightforward everyday fish for people who find stronger-flavoured seafood less appealing.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | 5% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.59 g | 3% |
| Cholesterol | 50 mg | 17% |
| Sodium | 52 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 20 g | 40% |
| Potassium | 302 mg | 6% |
| Calcium | 10 mg | 1% |
| Iron | 0.56 mg | 3% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | 6% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.68 g | 3% |
| Cholesterol | 58 mg | 19% |
| Sodium | 60 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 23 g | 47% |
| Potassium | 350 mg | 7% |
| Calcium | 12 mg | 1% |
| Iron | 0.65 mg | 4% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.46 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 175176Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, monkfish, rawDensity 79 vs 78Fish, tuna, light, canned in water, drained solidsDensity 79 vs 78Fish, smelt, rainbow, rawDensity 80 vs 78