Tilapiacalories and nutrition per 100 g
100 g raw
96kcal
Protein, fat and carbs per 100 g
- Protein
- 20.1 g
- 84% of energy
- Fat
- 1.7 g
- 16% of energy
- Carbs
- 0 g
- 0% of energy
- Fiber
- 0 g
- Sugar
- 0 g
- Boiled, 100 g
- 120 kcal
- Roasted, 100 g
- 128 kcal
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How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 96 kcal | 20.1 g | 1.7 g | 0 g |
| Boiled | 80% | 120 kcal | 25.1 g | 2.1 g | 0 g |
| Steamed | 85% | 113 kcal | 23.7 g | 2 g | 0 g |
| Roasted | 75% | 128 kcal | 26.8 g | 2.3 g | 0 g |
| Fried | 80% | 120 kcal | 25.1 g | 2.1 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 3.1 mcg | 21% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 1.4 mcg | 2% |
| Vitamin B1 (thiamine) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.06 mg | 5% |
| Vitamin B3 (niacin) | 3.9 mg | 28% |
| Vitamin B6 (pyridoxine) | 0.16 mg | 12% |
| Vitamin B9 (folate) | 24 mcg | 6% |
| Vitamin B12 (cobalamin) | 1.6 mcg | 66% |
| Choline | 42.5 mg | 10% |
| Calcium | 10 mg | 1% |
| Iron | 0.56 mg | 3% |
| Magnesium | 27 mg | 9% |
| Phosphorus | 170 mg | 24% |
| Potassium | 302 mg | 12% |
| Sodium | 52 mg | 3% |
| Zinc | 0.33 mg | 4% |
| Selenium | 41.8 mcg | 76% |
| Copper | 0.08 mg | 9% |
| Manganese | 0.04 mg | 2% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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