Rachael Ray's Parmesan-Crusted Tilapia Recipe
Rachael Ray's Parmesan-Crusted Tilapia has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Calcium, Vitamin A and Vitamin C.
The food contains 5.6g of carbs. The carbohydrate profile of the the food reveals it is low 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. It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. Its low sugar content puts it in the bottom 20 percentile. This is often undesirable a good thing for people watching their sugar intake. With 31.3 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.
Moreover However, the average fat content makes it suitable 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".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. 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 40, for Rachael Ray's Parmesan-Crusted Tilapia, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 57% | |
| Calories from Fat | 33% | |
| Calories from Carbs | 10% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin A
- Very high in Vitamin C
- High in Calcium
Why this is bad for you
- High in Cholesterol
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2040 IU | 40.8% | ||
| Vitamin C | 24.5 mg | 40.8% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.18 mg | 0.6% | ||
| Thiamin | 0.05 mg | 3% | ||
| Riboflavin | 0.14 mg | 8.5% | ||
| Niacin | 0.66 mg | 3.3% | ||
| Vitamin B6 | 0.19 mg | 9.4% | ||
| Folate | 6.8 mcg | 1.7% | ||
| Vitamin B12 | 0.37 mcg | 6.2% | ||
| Pantothenic Acid | 0.23 mg | 2.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 292 mg | 29.2% | ||
| Iron | 1.6 mg | 8.9% | ||
| Magnesium | 19.6 mg | 4.9% | ||
| Phosphorus | 168 mg | 16.8% | ||
| Potassium | 486.3 mg | 13.9% | ||
| Sodium | 410.6 mg | 17.1% | ||
| Zinc | 0.78 mg | 5.2% | ||
| Copper | 0.1 mg | 5% | ||
| Manganese | 0.03 mg | 1.7% | ||
| Selenium | 5 mcg | 7.2% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 5.6 g | 1.9% | ||
| Dietary Fiber | 2.6 g | 10.4% | ||
| Sugars | 0.4 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 31.3 g | 62.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 8.1 g | 12.5% | ||
| Saturated Fat | 4.2 g | 21% | ||
| Monounsaturated Fat | 1.7 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 209 Calories from Fat 0
% Daily Value *
Total Fat 8.1 g 12.5%
Saturated Fat 4.2 g 21%
Trans Fat
Cholesterol 69.8 mg 23.3%
Sodium 410.6 mg 17.1%
Total Carbohydrates 5.6 g 1.9%
Dietary Fiber 2.6 g10.4%
Sugars 0.4 g
Protein 31.3 g 62.6%
Vitamin A 40.8% Vitamin C 40.8%
Calcium 29.2% Iron 8.9%
*Based on a 2000 Calorie diet
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