Tilapia Fish Nutrition Facts


100 grams of Tilapia Fish contain no carbohydrates, is fiber-free, 20.08 grams of protein, 52 milligrams of sodium, and 78.08 grams of water

100 grams of Tilapia Fish contain 96 calories, the 5% of your total daily needs.

Tilapia Fish have 50 milligrams of Cholesterol and 1.7 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (24 mg), Vitamin B-3 (3.9 mg) or Vitamin D (3.1 µg).

Nutrients in Tilapia Fish

Energy

96 kcal

100 grams of Tilapia Fish have the 5% of your total daily calorie needs: 96 calories.

Carbohydrates

0 gr

Tilapia Fish is carbohydrate-free

Sugars

0 mg

Tilapia Fish is sugar-free

Dietary fiber

0 g

Tilapia Fish is fiber-free

Sodium

52 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Tilapia Fish have 52 mg of salt, the 3% of your total daily needs.

Water

78.08 g

100 grams of Tilapia Fish contain 78.08 grams of water, the 78.1% of the total weight.

Protein

20.08 g

An average adults needs 50 grams of protein per day. 100 grams of Tilapia Fish have 20.08 gr of protein, the 40% of your total daily needs.
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How many vitamins in Tilapia Fish

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

Some of the vitamins found in Tilapia Fish are: Vitamin B-9 (24 mg), Vitamin B-3 (3.9 mg) and Vitamin D (3.1 µg).

Vitamin B-12

1.58 µg

Vitamin B12 is one of 8 B vitamins.The body needs this B12 vitamin to make blood cells and to maintain a healthy nervous system. For this reason, is essential to include this vitamin in your routine diet plan. 100 grams of Tilapia Fish contains 1.58 micrograms of Vitamin B12, that’s the 26% of the daily recommended value for an adult.

Vitamin D

3.1 µg

Vitamin D helps the intestine absorb nutrients, prevents osteomalacia and rickets, regulates blood pressure, and assists in the absorption of calcium in the body, that prevents osteoporosis or arthritis. 100 grams of Tilapia Fish contains 3.1 micrograms of Vitamin D, that’s the 31% of the daily recommended value for an adult.

Vitamin E

0.4 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 0.4 milligrams of Vitamin E can be found on every 100 grams of Tilapia Fish, the 3% of the total daily recommended Vitamin E intake.

Vitamin K

1.4 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Tilapia Fish contains 1.4 micrograms of Vitamin K, that’s the 2% of the daily recommended value for an adult.

Vitamin B-1

0.04 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Tilapia Fish contains 0.04 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.

Vitamin B-2

0.06 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Tilapia Fish contains 0.06 milligrams of Vitamin B-2, that’s the 4% of the daily recommended value for an adult.

Vitamin B-3

3.9 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Tilapia Fish contains 3.9 milligrams of Vitamin B-3, that’s the 20% of the daily recommended value for an adult.

Vitamin B-5

0.48 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 0.48 milligrams of Vitamin B5 can be found on every 100 grams of Tilapia Fish, the 5% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

24 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Tilapia Fish contains 24 micrograms of Vitamin B-9, that’s the 6% of the daily recommended value for an adult.
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Minerals in Tilapia Fish

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

The essential minerals present in Tilapia Fish are: Potassium (302 mg), Phosphorus (170 mg) and Sodium (52 mg).


Calcium

10 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Tilapia Fish, you can find 10 milligrams of calcium. It provides the 1% of the daily recommended value for the average person.

Iron

0.56 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Tilapia Fish contains 0.56 milligrams of iron, that’s the 3% of the daily recommended value for one person.

Potassium

302 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 302 milligrams of potassium can be found on every 100 grams of Tilapia Fish, the 6% of the total daily recommended potassium intake.

Magnesium

27 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Tilapia Fish, you can find 27 milligrams of magnesium. It provides the 7% of the daily recommended value for the average adult.

Phosphorus

170 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 170 milligrams of phosphorus can be found on every 100 grams of Tilapia Fish, the 17% of the total daily recommended phosphorus intake.

Sodium

52 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Tilapia Fish contains 52 milligrams of sodium, that’s the 3% of the daily recommended value for one person.

Zinc

0.33 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Tilapia Fish contains 0.33 milligrams of zinc, that’s the 2% of the daily recommended value for one person.

Copper

0.07 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.07 milligrams of copper can be found on every 100 grams of Tilapia Fish, the 4% of the total daily recommended copper intake.

Manganese

0.03 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 0.03 milligrams of manganese can be found on every 100 grams of Tilapia Fish, the 2% of the total daily recommended manganese intake.

Selenium

41.8 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Tilapia Fish, you can find 41.8 micrograms of selenium. It provides the 60% of the daily recommended value for the average adult.
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Calories in Tilapia Fish

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 5% of your total daily needs from 100 grams of Tilapia Fish (96 calories / 100 grams).

Calories

96 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

1.7 g

100 grams of Tilapia Fish have 1.7 gr of total fat, the 3% of your total daily needs.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

50 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

0.58 g

In 100 grams of Tilapia Fish you can find the 3% of your total daily needs (0.58 grams of saturated fat).

Monounsaturated fatty acids

0.49 g

Polyunsaturated fatty acids

0.36 g

Data Facts Table of Tilapia Fish

  per 100gr Daily value
NUTRIENTS
Energy 96 kcal 5 %
Total fat 1.7 g 3 %
Carbohydrates 0 gr 0 %
Cholesterol 50 mg 17 %
Sodium 52 mg 3 %
Water 78.08 mg 78.1 %
Protein 20.08 g 40 %
VITAMINS
Vitamin A - -
Vitamin B-6 - -
Vitamin B-12 1.58 mg 26 %
Vitamin C - -
Vitamin D 3.1 mg 31 %
Vitamin E 0.4 mg 3 %
Vitamin K 1.4 mg 2 %
Vitamin B-1 0.04 µg 3 %
Vitamin B-2 0.06 mg 4 %
Vitamin B-3 3.9 mg 20 %
Vitamin B-5 0.48 mg 5 %
Vitamin B-9 24 mg 6 %
MINERALS
Calcium 10 mg 1 %
Iron 0.56 mg 3 %
Potassium 302 mg 6 %
Phosphorus 170 mg 17 %
Sodium 52 mg 3 %
Zinc 0.33 mg 2 %
Copper 0.07 mg 4 %
Fluorine - -
Manganese 0.03 mg 2 %
Selenium   41.8 µg 60 %