Calories in Tilapia
Tilapia is a lean, white-fleshed fish known for its mild flavor and versatility. It's an excellent source of high-quality protein and very low in fat, making it a popular choice for healthy meals. It also provides essential vitamins and minerals.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 1 oz (28g) | 27 | 5.7g | 0g | 0.5g |
| 1 lb (454g) | 1 lb (454g) | 435 | 91.1g | 0g | 7.7g |
Health Benefits
High-Quality Protein Source: Supports muscle growth and repair, and helps with satiety.
Low in Fat and Calories: Excellent choice for weight management and heart health.
Rich in Essential Nutrients: Provides phosphorus, selenium, and B vitamins important for bone health, antioxidant defense, and energy metabolism.
Nutrition Tips
- Pair tilapia with plenty of non-starchy vegetables for a balanced meal.
- Opt for baking, grilling, or steaming tilapia to keep fat content low.
- Season with herbs, spices, and lemon juice instead of heavy sauces to enhance flavor without extra calories.
- Tilapia is a lean protein; consider adding a healthy fat source like avocado or a drizzle of olive oil to your meal.
- Be mindful of portion sizes, especially when eating out, as restaurant servings can be larger.
GAYA Tracking Tip
For accurate tracking of tilapia, especially when prepared with sauces or breading, try to photograph the plain fish before any additions. GAYA can then help estimate the fish's weight and you can manually add any sauces or coatings.
Frequently Asked Questions
Is tilapia a good source of protein?+
Yes, tilapia is an excellent source of lean protein, providing a significant amount of essential amino acids necessary for muscle maintenance and growth, with very little fat.
How does tilapia compare to other fish in terms of nutrition?+
Tilapia is generally lower in omega-3 fatty acids compared to fatty fish like salmon, but it's very low in calories and fat, making it a great option for those focusing on lean protein intake.
Can tilapia be part of a weight loss diet?+
Absolutely. Tilapia's high protein content and low calorie and fat profile make it an ideal food for weight loss. It helps you feel full and satisfied, reducing overall calorie intake.
Related Foods
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