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Nutritional Profile of Steamed Or Poached Tilapia

We got 42 nutritional values in our nutrition profile for Steamed Or Poached Tilapia.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for five nutrients.

Most notable of them being

Vitamin D (D2 + D3) (Fat-soluble Vitamins)
Docosapentaenoic Acid, DPA (22:5 n-3) (Polyunsaturated Fats)
Parinaric Acid (18:4) (Polyunsaturated Fats)
Selenium, Se (Minerals)

Also, when compared to all foods, it ranks decently (Top 500) for 10 additional nutrients.

With the highest ranking of them being

Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
Folate, food (Water-soluble Vitamins)
Magnesium, Mg (Minerals)
Docosahexaenoic Acid, DHA (22:6 n-3) (Polyunsaturated Fats)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Finfish and Shellfish Products) shows that it ranks notably well (Top 25) for one nutrient:

Folate, food (Water-soluble Vitamins)

Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for three additional nutrients:

Folate, total (Water-soluble Vitamins)
Folate, DFE (Water-soluble Vitamins)
Protein (Protein)

You can find these and more nutrient rankings below.

Nutrient Content Of Steamed Or Poached Tilapia

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Steamed Or Poached Tilapia

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Steamed Or Poached Tilapia

2.1%

25.2%

71.6%

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Steamed Or Poached Tilapia

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Steamed Or Poached Tilapia

0.7%

0.6%

0.5%

Saturated

Mono

Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Steamed Or Poached Tilapia

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Steamed Or Poached Tilapia

In food category: Finfish and Shellfish Products

Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	626 mg	177.5 mg	300	2258
Fatty Acids, total polyunsaturated	456 mg	129.3 mg	327	2059
Fatty Acids, total saturated	736 mg	208.7 mg	250	2115
Total Lipid (Fat)	2.1 g	606.7 mg	311	1534
Saturated Fats (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Myristic Acid (14:0)	67 mg	19 mg	199	1083
Palmitic Acid (16:0)	533 mg	151.1 mg	237	1748
Stearic Acid (18:0)	135 mg	38.3 mg	263	1556
Monounsaturated Fats (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	477 mg	135.2 mg	275	2357
Palmitoleic Acid (16:1)	124 mg	35.2 mg	220	859
Paullinic Acid (20:1)	25 mg	7.1 mg	233	449
Polyunsaturated Fats (7)	per 100g	per Oz	Rank Cat.	Rank Foods
Docosahexaenoic Acid, DHA (22:6 n-3)	108 mg	30.6 mg	267	315
Docosapentaenoic Acid, DPA (22:5 n-3)	54 mg	15.3 mg	115	143
Eicosapentaenoic Acid, EPA (20:5 n-3)	6 mg	1.7 mg	287	331
Eicosatetraenoic Acid, ETA (20:4)	29 mg	8.2 mg	139	265
Linoleic Acid (18:2 n-6)	199 mg	56.4 mg	220	2195
Linolenic Acid (18:3)	41 mg	11.6 mg	219	915
Parinaric Acid (18:4)	4 mg	1.1 mg	134	161
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	25.2 g	7.1 g	43	239
Water-soluble Vitamins (8)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	24 µg	6.8 µg	38	431
Folate, food	24 µg	6.8 µg	25	265
Folate, total	24 µg	6.8 µg	29	365
Niacin	4.2 mg	1.2 mg	162	878
Riboflavin	71 µg	20.1 µg	193	740
Thiamin	41 µg	11.6 µg	181	843
Vitamin B12	1.7 µg	0.5 µg	230	559
Vitamin B6	163 µg	46.2 µg	225	818
Fat-soluble Vitamins (3)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	500 µg	141.7 µg	188	593
Phylloquinone	1.8 µg	0.5 µg	72	907
Vitamin D (D2 + D3)	3.9 µg	1.1 µg	97	116
Minerals (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	13 mg	3.7 mg	115	537
Copper, Cu	94 µg	26.6 µg	165	755
Iron, Fe	700 µg	198.4 µg	169	853
Magnesium, Mg	31 mg	8.8 mg	60	307
Phosphorus, P	192 mg	54.4 mg	182	472
Potassium, K	323 mg	91.6 mg	172	575
Selenium, Se	52.6 µg	14.9 µg	67	178
Sodium, Na	381 mg	108 mg	162	768
Zinc, Zn	420 µg	119.1 µg	182	884
Other Micronutrients (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Cholesterol	63 mg	17.9 mg	108	318
Choline	53.4 mg	15.1 mg	184	623
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	71.6 g	20.3 g	100	994
Other (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Kcal (Energy)	121 kcal	34.3 kcal	145	567

Figure 3. Nutritional profile of steamed or poached tilapia with 42 nutrient values.

Foods Available Online

We searched Amazon for "Tilapia" and found these products.

You can click on an image or the link below for further details of each product (#ad).

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Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Steamed Or Poached Tilapia

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
1 Cubic Inch, With Bone, Cooked (yield After Bone Removed)	11.0 g	0.4 oz
1 Oz, With Bone, Raw (yield After Cooking, Bone Removed)	15.0 g	0.5 oz
1 Cubic Inch, Boneless, Cooked	17.0 g	0.6 oz
1 Oz, With Bone, Cooked (yield After Bone Removed)	19.0 g	0.7 oz
1 Oz, Boneless, Raw (yield After Cooking)	23.0 g	0.8 oz
1 Oz, Boneless, Cooked	28.4 g	1.0 oz
1 Small Fillet	113.0 g	4.0 oz
1 Cup, Cooked, Flaked	136.0 g	4.8 oz
1 Medium Fillet	170.0 g	6.0 oz
1 Small Whole Fish	226.0 g	8.0 oz
1 Large Fillet	255.0 g	9.0 oz
1 Medium Whole Fish	340.0 g	12.0 oz
1 Large Whole Fish	510.0 g	18.0 oz

Figure 4. Common serving sizes of steamed or poached tilapia

18 Similar Finfish or Shellfish Products

Explore the nutrient content of similar finfish and shellfish products below by clicking on their names.

Similar Finfish and Shellfish Products 1 - 18

Click on a food to explore all of the nutrients it contains.

Tilapia	No of Nutrients
Baked Or Broiled Tilapia (Coated, Made With Butter)	55
Baked Or Broiled Tilapia (Coated, Made With Cooking Spray)	55
Baked Or Broiled Tilapia (Coated, Made With Margarine)	55
Baked Or Broiled Tilapia (Coated, Made With Oil)	55
Baked Or Broiled Tilapia (Coated, Made Without Fat)	55
Baked Or Broiled Tilapia (Made With Butter)	53
Baked Or Broiled Tilapia (Made With Cooking Spray)	45
Baked Or Broiled Tilapia (Made With Margarine)	51
Baked Or Broiled Tilapia (Made With Oil)	45
Baked Or Broiled Tilapia (Made Without Fat)	45
Cooked Tilapia (Unspecified Cooking Method)	45
Dry-Heated Tilapia (Fish)	71
Fried Tilapia (Coated, Made With Butter)	56
Fried Tilapia (Coated, Made With Cooking Spray)	52
Fried Tilapia (Coated, Made With Margarine)	56
Fried Tilapia (Coated, Made With Oil)	51
Fried Tilapia (Coated, Made Without Fat)	52
Raw Tilapia (Fish)	71

Figure 5. Similar finfish and shellfish products 1 to 18.

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