Cooked Tilapia Nutrition Facts for Low Carb Meals

A fish portion can serve as one component of a lower carb meal, but its name alone does not describe everything on the plate. Breading, sauces, cooking additions, and side dishes all change the finished meal. This card isolates tilapia cooked with dry heat so you can start with a clearly defined protein food and then account for the rest of your ingredients separately. For 100 grams of cooked tilapia, the USDA reference lists 128 calories, 26.2 grams of protein, and 0 grams of total carbohydrate. The zero carbohydrate figure applies to this plain fish entry. It does not mean every tilapia dish is carbohydrate-free. A coating made with flour or crumbs, a sweet sauce, or an accompanying side can contribute carbohydrate even when the fish itself has none in the reference record. The source is USDA FoodData Central food 175177, “Fish, tilapia, cooked, dry heat.” The amounts on the image are the entry's values per 100 grams, so no household-size conversion is needed for this card. Weighing the edible cooked fish gives the closest match to the stated serving. Source: https://fdc.nal.usda.gov/food-details/175177/nutrients A fillet is convenient to serve, but it is not a fixed weight. Two pieces sold as individual fillets can differ substantially in size. Place a plate on a kitchen scale, reset it to zero, and weigh the fish after cooking. If you use a raw package weight in your records, select a matching raw reference instead of switching between raw and cooked entries without adjusting the method. Cooking changes the amount of water in the food. To build a meal around this reference, pair the fish with vegetables and any other foods appropriate for your preferences. Keep sauce on the side if that makes the amount easier to measure. These are serving ideas rather than a recipe with calculated totals. The 128-calorie figure is for the fish portion alone and should not be assigned to a whole dinner containing several additional ingredients. When shopping, distinguish plain fillets from seasoned, coated, or prepared products. Read the label for the item you actually buy; the manufacturer's serving definition may differ from this generic USDA example. A frozen breaded product is not interchangeable with the plain cooked entry even if tilapia is its main ingredient. The description and preparation are as useful as the nutrient numbers when selecting a record. Use this card to practice a simple sequence: identify the food, weigh the relevant portion, then include the additions. It does not set a daily protein target or promise a particular weight outcome. The related wellness supplement is a separate catalog item and is not part of the fish portion or its nutrition analysis. #LowCarbMeals #Tilapia #NutritionFacts #ProteinFoods #PortionControl