Tilapia (Baked) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.5Staple foodAllergen: Fish

Macronutrients

Calories128 kcal 6% DV

Protein26 g 52% DV

Carbohydrates0.0 g 0% DV

Fat2.7 g 3% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium56 mg 2% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D3.1 µg 16%

Vitamin E0.4 mg 3%

Vitamin K1.5 µg 1%

Thiamin B10.04 mg 3%

Riboflavin B20.06 mg 5%

Niacin B34.7 mg 29%

Vitamin B60.12 mg 7%

Folate B96.0 µg 2%

Vitamin B121.6 µg 66%

Calcium14 mg 1%

Iron0.7 mg 4%

Magnesium34 mg 8%

Phosphorus204 mg 16%

Potassium380 mg 8%

Zinc0.4 mg 4%

Selenium54 µg 99%

Common serving sizes

Serving	Weight
1 fillet (6 oz)	170 g
3 oz portion	85 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

See Tilapia (Baked) in the Connections Explorer →

Best timing around exercise

Post-workout or rest day meals. Omega-3 benefits are cumulative, not acute

More seafood

Clams (Steamed)Oysters (Cooked)Salmon, Sockeye (Cooked)Sardines (Canned in Oil, Drained)Mackerel (Canned, Jack, Drained)Mackerel, Atlantic (Cooked)Mussels (Steamed)Salmon, Atlantic (Baked)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

Log Tilapia and 4,994 more foods in the app.

Nutrisize Health totals every nutrient from what you actually eat, against targets for your age and sex — with serving-size math and regional names, offline and private.