Panko-Crusted Tilapia Recipe
Panko-Crusted Tilapia has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Vitamin D, Riboflavin and Niacin.
The food contains 23g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 42.5 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 47, for Panko-Crusted Tilapia, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 27% | |
| Calories from Fat | 59% | |
| Calories from Carbs | 14% |
Why this is good for you
- Very high in Protein
- High in Niacin
- High in Vitamin D
- Very high in Riboflavin
- Very low in Sodium
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 225 IU | 4.5% | ||
| Vitamin C | 4.4 mg | 7.4% | ||
| Vitamin D | 101.2 IU | 25.3% | ||
| Vitamin E | 0.22 mg | 0.73% | ||
| Thiamin | 0.12 mg | 7.7% | ||
| Riboflavin | 0.57 mg | 33.4% | ||
| Niacin | 4.5 mg | 22.5% | ||
| Vitamin B6 | 0.21 mg | 10.3% | ||
| Folate | 30 mcg | 7.5% | ||
| Vitamin B12 | 0.29 mcg | 4.9% | ||
| Pantothenic Acid | 1.8 mg | 17.5% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 112 mg | 11.2% | ||
| Iron | 3.3 mg | 18.3% | ||
| Magnesium | 22 mg | 5.5% | ||
| Phosphorus | 184 mg | 18.4% | ||
| Potassium | 452.9 mg | 12.9% | ||
| Sodium | 4 mg | 0.2% | ||
| Zinc | 1.1 mg | 7.2% | ||
| Copper | 0.42 mg | 20.8% | ||
| Manganese | 0.32 mg | 15.9% | ||
| Selenium | 11.8 mcg | 16.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 23 g | 7.7% | ||
| Dietary Fiber | 2.6 g | 10.4% | ||
| Sugars | 2.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 42.5 g | 85% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 41.9 g | 64.5% | ||
| Saturated Fat | 7.2 g | 36% | ||
| Monounsaturated Fat | 1.2 g | |||
| Polyunsaturated Fat | 0.6 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 627 Calories from Fat 0
% Daily Value *
Total Fat 41.9 g 64.5%
Saturated Fat 7.2 g 36%
Trans Fat
Cholesterol 136.4 mg 45.5%
Sodium 4 mg 0.2%
Total Carbohydrates 23 g 7.7%
Dietary Fiber 2.6 g10.4%
Sugars 2.2 g
Protein 42.5 g 85%
Vitamin A 4.5% Vitamin C 7.4%
Calcium 11.2% Iron 18.3%
*Based on a 2000 Calorie diet
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