Aquatic Foods
Tilapia
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 46% |
| Calories | 107kcal / 2530kcal (4%) |
Macronutrients
Protein | 18.1 g/ 71g (25%) | ||||
Total Fat | 3.8 g/ 42g (9%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 3.25 mcg RAE/ 700mcg RAE (0.46%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 4.6 mg NE/ 16mg NE (28%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 74 mg/ 750mg (9%) |
Phosphorus | 184 mg/ 700mg (26%) source |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 52 mg/ 1500mg (3%) low |
Allergen Info
Fish
What is this food?
Tilapia (cooked). It’s a lean fish that’s mainly valued for its protein, with very little carbohydrates and fiber.
Why it matters to health
Tilapia helps support muscle and keeps you full because it’s rich in protein. It also has low carbs, which can fit well in meals like lunch or dinner. For health balance, note that it still has some fat (including saturated fat), so the way it’s cooked and the portion size matter. It’s also relatively low in sodium (about 52 mg per 100 g), which is helpful when you’re watching salt intake.
Healthier tips
- Choose grilled, steamed, or baked tilapia instead of deep-fried.
- Keep a balanced plate: 1 palm-sized serving of fish plus 1–2 cups of vegetables and a sensible portion of rice or other carbs.
- If you use sauces (toyo, patis, bagoong), go easy—these can add sodium quickly.
- For snacks, pair fish with vegetables or fruit rather than salty sides.
- Try variety: rotate with other fish and lean proteins across the week.
Common Filipino dishes
Tinolang Tilapia, Sinigang na Tilapia, Tilapia sa Gata, Grilled Tilapia, Paksiw na Tilapia, Sweet and Sour Tilapia
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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