REGAL SPRINGS TILAPIA

Comparing Tilapia

Tilapia compared with common meals

Selected nutrients provided by 100g cooked portions of tilapia, salmon, hamburger and bacon.

Source: USDA Nutrient Data Lab.

NutrientUnitsTilapiaHamburgerBaconSalmon
Energy kcal 128 240 533 206
Protein g 26.20 25.93 38.30 22.10
Total lipid (fat) g 2.65 14.36 40.30 12.40
Calcium mg 14 18 12 15
Iron mg 0.69 2.74 1.38 0.34
Magnesium mg 34 20 36 30
Phosphorus mg 204 186 561 252
Potassium mg 380 286 591 384
Sodium mg 56 64 2,428 61
Zinc mg 0.41 6.45 3.64 0.43
Copper mg 0.075 0.079 0.146 0.049
Manganese mg 0.037 0.010 0.022 0.016
Selenium mcg 54 21 65 41
Total saturated fatty acids g 0.94 5.50 13.30 2.50
Palmitic acid g 0.66 3.04 8.44 1.49
Stearic acid g 0.19 1.79 4.16 0.32
Monounsaturated fatty acids g 0.955 6.183 17.980 4.430
Polyunsaturated fatty acids g 0.60 0.45 4.45 4.43
Linoleicacid (n-6) g 0.285 0.340 3.910 0.670
Arachidonicacid (n-6) g 0.035 0.048 0.156 1.270
Eicosapentaenoic acid (n-3) g 0.005 0 0 0.690
Docosahexaenoic acid (n-3) g 0.13 0 0 1.46
Cholesterol mg 57 91 113 63

Tilapia compared with other seafood

– Cooked (by moist or dry heat with no added ingredients), edible weight portion.
– Percent Daily Values (%DV) are based on a 2,000 calorie diet.

Based on the data published by U.S. Food and Drug Administration, Center For Food Safety And Applied Nutrition, on December 21, 2007

Seafood
Serving Size
(84 g/3 oz)		CaloriesCalories from fatTotal fatSaturated fatCholesterolSodiumPotassiumTotal CarbohydrateProteinVitamin AVitamin CCalciumIron
(g)(%DV)(g)(%DV)(mg)(%DV)(mg)(%DV)(mg)(%DV)(g)(%DV)(g)(%DV)(%DV)(%DV)(%DV)
Blue Crab 100 10 1 2 0 0 95 32 330 14 300 9 0 0 20 0 4 10 4
Catfish 130 60 6 9 2 10 50 17 40 2 230 7 0 0 17 0 0 0 0
Clams,
about 12 small		 110 15 1.5 2 0 0 80 27 95 4 470 13 6 2 17 10 0 8 30
Cod 90 5 1 2 0 0 50 17 65 3 460 13 0 0 20 0 2 2 2
Flounder/Sole 100 15 1.5 2 0 0 55 18 100 4 390 11 0 0 19 0 0 2 0
Haddock 100 10 1 2 0 0 70 23 85 4 340 10 0 0 21 2 0 2 6
Halibut 120 15 2 3 0 0 40 13 60 3 500 14 0 0 23 4 0 2 6
Lobster 80 0 0.5 1 0 0 60 20 320 13 300 9 1 0 17 2 0 6 2
Ocean Perch 110 20 2 3 0.5 3 45 15 95 4 290 8 0 0 21 0 2 10 4
Orange Roughy 80 5 1 2 0 0 20 7 70 3 340 10 0 0 16 2 0 4 2
Oysters,
about 12 medium		 100 35 4 6 1 5 80 27 300 13 220 6 6 2 10 0 6 6 45
Pollock 90 10 1 2 0 0 80 27 110 5 370 11 0 0 20 2 0 0 2
Rainbow Trout 140 50 6 9 2 10 55 18 35 1 370 11 0 0 20 4 4 8 2
Rockfish 110 15 2 3 0 0 40 13 70 3 440 13 0 0 21 4 0 2 2
Salmon, Atlantic/Coho/ Sockeye/Chinook 200 90 10 15 2 10 70 23 55 2 430 12 0 0 24 4 4 2 2
Salmon, Chum/Pink 130 40 4 6 1 5 70 23 65 3 420 12 0 0 22 2 0 2 4
Scallops,
about 6 large or 14 small		 140 10 1 2 0 0 65 22 310 13 430 12 5 2 27 2 0 4 14
Shrimp 100 10 1.5 2 0 0 170 57 240 10 220 6 0 0 21 4 4 6 10
Swordfish 120 50 6 9 1.5 8 40 13 100 4 310 9 0 0 16 2 2 0 6
Tilapia 110 20 2.5 4 1 5 75 25 30 1 360 10 0 0 22 0 2 0 2
Tuna 130 15 1.5 2 0 0 50 17 40 2 480 14 0 0 26 2 2 2 4

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