Tilapia
🐟 How Many Calories in Tilapia? Nutritional Values and Health Benefits
Tilapia is a mild-flavored freshwater fish known for its high protein content and low fat. It's rich in vitamin B12, selenium, and niacin, making it a great option for muscle support, immune health, and energy metabolism.
🔢 Calories and Nutritional Information
| # | Amount | Calories | Protein | Fat | Carbohydrate | Vitamin B12 | Selenium | Niacin |
|---|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 128 kcal | 26 g | 2.7 g | 0 g | 1.8 µg | 54 µg | 4.0 mg |
| 2 | 1 serving (150g) | 192 kcal | 39 g | 4.05 g | 0 g | 2.7 µg | 81 µg | 6.0 mg |
✅ Health Benefits of Tilapia
- High in protein to support muscle growth and maintenance.
- Low in fat, suitable for light and balanced diets.
- Vitamin B12 aids energy production and nervous system health.
- Selenium boosts immune function and protects cells.
- Niacin helps regulate cholesterol and supports cellular metabolism.
🍽️ Consumption Tips
- Best cooked by grilling, baking, or steaming with minimal oil.
- Pairs well with lemon, herbs, or light seasoning.
- Can be added to salads, quinoa bowls, or vegetable dishes.
- Consume 1–2 times per week for a balanced diet.