Tilapia is a mild white fish that is low-fat and low in calories. If you do not normally like fish, tilapia's mild flavor may help you change your mind. This fish fits well into many recipes and takes on the flavor of other ingredients. Keep your tilapia entree low-fat by broiling it in the oven or carefully grilling fillets on your backyard barbecue.
Calories and Protein
Calories are measurements of energy your body metabolizes from food. Carbohydrates, protein and fat are three macronutrients that contribute to the overall caloric value of a food. A 4-ounce fillet of broiled tilapia has less than 150 total calories, according to the National Nutrient Database for Standard Reference. Battered and fried tilapia has about 50-percent more calories than tilapia that is grilled or broiled. Between 10 and 35 percent of your calories need to come from protein to support muscle growth and tissue repair. If you normally consume a 2,200-calorie diet, you need 55 to 193 grams of protein each day. A 4-ounce portion of tilapia provides about 30 grams of protein. This macronutrient offers 4 calories per gram, which equates to 120 calories from protein in tilapia.
Carbs and Fat
Carbohydrates break down into glucose, which is the primary source of fuel in your body. Fat is another macronutrient that provides energy, but also helps absorb certain vitamins and aids in hormone secretion. Around 45 to 65 percent of your total caloric intake should come from carbohydrates and 20 to 35 percent needs to come from fat, reports the McKinley Health Center. Carbs offer 4 calories per gram, but fat has more than double the caloric content offering 9 calories per gram. A 2,200-calorie diet requires 247 to 358 grams of carbs and 48 to 86 grams of protein. Enjoying a 4-ounce grilled fillet of tilapia offers 0 grams of carbohydrates and a minimal 3 grams of fat, or 27 calories from fat.
Tilapia is high in vitamin B-12, which has several functions throughout your body. This vitamin is essential for red blood cells to form properly. Your brain relies on B-12 for neurological function and to protect nerve endings. Adults need 2.4 micrograms of B-12 each day in order to support all of these functions. A 4-ounce tilapia fillet provides 2.1 micrograms, which is nearly all of your daily requirement.
Potassium is a type of electrolyte that works hand-in-hand with sodium to balance fluid in your body. Normal fluid balance allows nerves to communicate and send signals from your brain. Having a healthy fluid balance also allows muscles to contract and relax. When electrolytes become depleted during vigorous exercise, you may feel fatigued and possibly nauseated. Keep your body healthy by consuming the recommended 4,700 milligrams of potassium each day. Having just 4 ounces of tilapia provides about 450 milligrams of the mineral.
Articles For Your Diet
- vorspeise bÃ¼ffet, rÃ¤ucherfisch,makrele mit gewÃ¼rze,zitrone image by Lucky Dragon from Fotolia.com