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Tilapia Vegetable Bake - Recipe and Nutrition Facts
66

Tilapia Vegetable Bake Recipe

Tilapia Vegetable Bake has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Vitamin A and Vitamin C.

The food contains 28.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 20.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low 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 a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Tilapia Vegetable Bake has been given a composite ranking of 66, and in moderation.

Calorie Breakdown

 Calories from Protein40%
 Calories from Fat6%
 Calories from Carbs54%

Why this is good for you

  • Very high in Protein
  • High in Vitamin A
  • Very high in Vitamin C
  • Very low in Saturated Fat
  • High in Dietary Fiber

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1415 IU28.3%
Vitamin C33.5 mg55.8%
Vitamin D0 IU
Vitamin E0.4 mg1.3%
Thiamin0.08 mg5.3%
Riboflavin0.09 mg5.4%
Niacin0.52 mg2.6%
Vitamin B60.27 mg13.5%
Folate72.8 mcg18.2%
Vitamin B120 mcg
Pantothenic Acid0.44 mg4.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium47 mg4.7%
Iron2 mg11%
Magnesium28 mg7%
Phosphorus90 mg9%
Potassium845.3 mg24.2%
Sodium637.6 mg26.6%
Zinc0.41 mg2.7%
Copper0.1 mg4.9%
Manganese0.37 mg18.6%
Selenium1.3 mcg1.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate28.2 g9.4%
Dietary Fiber7.5 g30%
Sugars9.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein20.9 g41.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat1.5 g2.3%
Saturated Fat0.4 g2%
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 207 Calories from Fat 0

% Daily Value *

Total Fat 1.5 g 2.3%

Saturated Fat 0.4 g 2%

Trans Fat

Cholesterol 41.3 mg 13.8%

Sodium 637.6 mg 26.6%

Total Carbohydrates 28.2 g 9.4%

Dietary Fiber 7.5 g30%

Sugars 9.3 g

Protein 20.9 g 41.8%

Vitamin A 28.3% Vitamin C 55.8%

Calcium 4.7% Iron 11%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2012378 Embed Table:

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