Tilapia, cooked
Checked by us One serving: 100 g · 128 kcal
Protein, plus selenium and vitamin B12. Rich in 3 more nutrients: see Good for.
Nothing to watch so far.
Good for
How we counted this
What one serving (100 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
26.2 g in one serving: 47% of the 56 g a day men need, 57% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
54.4 µg in one serving: 99% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
1.86 µg in one serving: 78% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
9.16 mg in one serving: 57% of the 16 mg a day men need, 65% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
135 mg in one serving: 54% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A lot
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
3.7 µg in one serving: 25% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
16 more nutrients below “a lot”
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
380 mg in one serving: 11% of the 3,400 mg a day men need, 15% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.12 mg in one serving: 9% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
51.3 mg in one serving: 9% of the 550 mg a day men need, 12% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
34 mg in one serving: 9% of the 400 mg a day men need, 11% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.09 mg in one serving: 8% of the 1.2 mg a day men need, 8% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.07 mg in one serving: 5% of the 1.3 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.79 mg in one serving: 5% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.69 mg in one serving: 9% of the 8 mg a day men need, 4% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.41 mg in one serving: 4% of the 11 mg a day men need, 5% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
45 mg in one serving: 3% of the 1,600 mg a day men need, 4% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
6 µg in one serving: 2% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
14 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.9 µg in one serving: 1% of the 120 µg a day men need, 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
Watch out
How we counted this
Dioxins and dioxin-like PCBs
Nothing to watchAn average adult is already at or past the limit from other food.
Learn more
One serving carries 4.23 pg (d’équivalents toxiques)
How we got this
Counted from zero, with no allowance for what adults already take in from other food, 990 g a week would reach the limit.
Why this rating: An average adult’s intake is already at or past this limit before this food, so there is no room left to count grams against.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, 42 pg a week at 70 kg. At the CFIA upper-bound mean of 0.0423 pg/g on a cooked basis (2 samples only), about 994 g of cooked tilapia a week would reach it (6,114 g on the lower bound). The upper bound is mostly detection-limit contribution, and 2 samples is thin.
Methylmercury
Nothing to watchYou’d need about 16 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.67 µg
How we got this
An average adult already takes in about 18% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 14,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 700 g a week, which stays within the 11,000 g of room left before the limit.
Women who are or may become pregnant, and children: 2,100 g a day.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2012 tolerable weekly intake is 1.3 µg/kg body weight/week as mercury, 91 µg a week at 70 kg. At the FDA mean of 6.7 ppb total mercury (27 baked samples, used as an upper limit for methylmercury), about 13,582 g of tilapia a week would reach it. Health Canada's 0.2 µg/kg body weight/day for women of child-bearing age and children is shown beside it, not used for the figure.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.01 µg
How we got this
A serving a day adds 0% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 3,100,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 700 g a week, which stays within the 910,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.032% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Lead
Nothing to watchA serving a day adds 0% to the lead an average adult already gets from all food. No dose is known to be safe, so we’d flag a food only if a daily serving doubled that intake.
Learn more
A serving a day adds 0% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe limit is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day. None of 27 baked tilapia samples in the FDA Total Diet Study had detectable lead (reporting limit 4 ppb), so a 100 g serving carries at most 0.4 µg, and only if every sample sat at that limit.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Worth knowing
No limit applies, so none is rated.
Sugar
0 g of sugar in a 100 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Shown as context, not rated: total arsenic averaged 117 ppb in 27 baked samples (range 49 to 290), which has no health-based value; the toxic inorganic share was not measured.
Not measured in this food yet. Not rated: EFSA's 2011 no-effect level for histamine is 50 mg per person per meal, but no measured histamine value for cooked tilapia was found. A 2019 case report describes scombroid poisoning after tilapia, a single event rather than a measurement, and a 2016 survey of frozen fillets found up to 9.6 mg/100 g in pangasius but gives no tilapia value; fresh farmed salmon, the nearest proxy, reads 1.5 mg/kg.
Not measured in this food yet. Not rated: EFSA's 2024 reference point for inorganic arsenic is a benchmark dose lower limit (BMDL05) of 0.06 µg/kg body weight/day, but no inorganic arsenic figure was found for tilapia, which has been measured only as total arsenic.
Context only: no health-based value used; screens are qualitative positives against Canada's monitoring (a screen positive is not a confirmed violation (the pack records 0 violations); Canada authorises only drugs with a Health Canada MRL for fish, and a 2002 Health Canada report called fluoroquinolones unapproved in food animals (dated; current status for fish not confirmed)). Not scored.
Purines, which matter for gout, aren’t measured for this food yet.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 100 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin B12
Ground beef, 80% lean, cooked2.8 µg in 100 g (this food: 1.86 µg) · but less selenium
Amounts as listed, not adjusted for how much gets in.
For protein: Bacon, pan-fried would lead, in the same 100 g, but is left out (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
For selenium: Mussels, cooked would lead, in the same 100 g, but is left out (Cadmium: limit it).
Chicken liver, simmered would lead this list, but it’s left out (Preformed vitamin A (retinol): limit it).
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Chicken liver, simmered would lead this list, but it’s left out (Preformed vitamin A (retinol): limit it).
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried would lead this list, but it’s left out (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Left out: Mussels, cooked (Cadmium: limit it).
Left out: Clams, cooked (Cadmium: limit it).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Fish, tilapia, cooked, dry heat
How the serving was set: 100 g cooked (Health Canada TRA item I.3, marine and fresh water animals without sauce: 125 g raw, 100 g cooked)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.045 g | 0.05 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Calcium | 14 mg | 14 mg | 10.94 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| 14 mg | 14 mg | 10.94 mg | copy of USDA · not used | Canadian Nutrient File 2026 #5967 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Choline | 51.3 mg | 51.3 mg | 40.08 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Energy | 128 kcal | 128 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0.135 g | 0.14 g | 0.11 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Fat | 2.65 g | 2.65 g | 2.07 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Cholesterol | 57 mg | 57 mg | 44.53 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Fatty acids, total saturated | 0.94 g | 0.94 g | 0.73 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Folate | 6 µg | 6 µg | 4.69 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Iron | 0.69 mg | 0.69 mg | 0.54 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Magnesium | 34 mg | 34 mg | 26.56 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Niacin (B3, niacin equivalents) | 9.162 mg | 9.16 mg | 7.16 mg | listed used | Canadian Nutrient File 2026 #5967 | C |
| Phosphorus | 204 mg | 204 mg | 159.38 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Potassium | 380 mg | 380 mg | 296.88 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Protein | 26.15 g | 26.15 g | 20.43 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Riboflavin (B2) | 0.073 mg | 0.07 mg | 0.06 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Selenium | 54.4 µg | 54.4 µg | 42.5 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Sodium | 56 mg | 56 mg | 43.75 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Sugars | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Thiamin (B1) | 0.093 mg | 0.09 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin B12 | 1.86 µg | 1.86 µg | 1.45 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin B6 | 0.123 mg | 0.12 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin D | 3.7 µg | 3.7 µg | 2.89 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin E | 0.79 mg | 0.79 mg | 0.62 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin K1 | 0.9 µg | 0.9 µg | 0.7 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Water | 71.59 g | 71.59 g | 55.93 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Zinc | 0.41 mg | 0.41 mg | 0.32 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Copper | 0.075 mg | 0.08 mg | 0.06 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Ash | 1.14 g | 1.14 g | 0.89 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Energy | 538 kj | 538 kj | 420.31 kj | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #175177 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin D (D2 + D3), International Units | 150 iu | 150 iu | 117.19 iu | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin D3 (cholecalciferol) | 3.7 µg | 3.7 µg | 2.89 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tocopherol, gamma | 0.06 mg | 0.06 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Folate, food | 6 µg | 6 µg | 4.69 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Folate, DFE | 6 µg | 6 µg | 4.69 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Betaine | 26.3 mg | 26.3 mg | 20.55 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tryptophan | 0.265 g | 0.27 g | 0.21 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Threonine | 1.156 g | 1.16 g | 0.9 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Isoleucine | 1.22 g | 1.22 g | 0.95 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Leucine | 2.04 g | 2.04 g | 1.59 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Lysine | 2.315 g | 2.32 g | 1.81 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Methionine | 0.766 g | 0.77 g | 0.6 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Cystine | 0.265 g | 0.27 g | 0.21 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Phenylalanine | 1.05 g | 1.05 g | 0.82 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Tyrosine | 0.87 g | 0.87 g | 0.68 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Valine | 1.28 g | 1.28 g | 1 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Arginine | 1.59 g | 1.59 g | 1.24 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Histidine | 0.585 g | 0.59 g | 0.46 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Alanine | 1.491 g | 1.49 g | 1.16 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Aspartic acid | 2.81 g | 2.81 g | 2.2 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Glutamic acid | 3.92 g | 3.92 g | 3.06 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Glycine | 1.22 g | 1.22 g | 0.95 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Proline | 0.953 g | 0.95 g | 0.74 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Serine | 0.961 g | 0.96 g | 0.75 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 14:0 | 0.085 g | 0.09 g | 0.07 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 16:0 | 0.66 g | 0.66 g | 0.52 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 18:0 | 0.19 g | 0.19 g | 0.15 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 20:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| MUFA 18:1 | 0.765 g | 0.77 g | 0.6 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 18:2 | 0.285 g | 0.29 g | 0.22 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 18:3 | 0.045 g | 0.05 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 20:4 | 0.035 g | 0.04 g | 0.03 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 22:6 n-3 (DHA) | 0.13 g | 0.13 g | 0.1 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| MUFA 16:1 | 0.145 g | 0.15 g | 0.11 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| MUFA 20:1 | 0.045 g | 0.05 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 20:5 n-3 (EPA) | 0.005 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 22:5 n-3 (DPA) | 0.06 g | 0.06 g | 0.05 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Fatty acids, total monounsaturated | 0.955 g | 0.96 g | 0.75 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Fatty acids, total polyunsaturated | 0.6 g | 0.6 g | 0.47 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 15:0 | 0.005 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 17:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| SFA 24:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 20:2 n-6 c,c | 0.015 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 20:3 | 0.025 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.045 g | 0.05 g | 0.04 g | listed used | US food database (USDA SR Legacy) #175177 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Manganese | 0.037 mg | 0.04 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Niacin (B3, preformed) | 4.745 mg | 4.75 mg | 3.71 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Pantothenic acid (B5) | 0.664 mg | 0.66 mg | 0.52 mg | listed used | US food database (USDA SR Legacy) #175177 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #175177 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Arsenic, all forms · Context · Shown as context, not rated: total arsenic averaged 117 ppb in 27 baked samples (range 49 to 290), which has no health-based value; the toxic inorganic share was not measured. · US FDA Total Diet Study (2018–2020) · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.032% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Dioxins and dioxin-like PCBs · Nothing to watch: under the limit · No cap: EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, 42 pg a week at 70 kg. At the CFIA upper-bound mean of 0.0423 pg/g on a cooked basis (2 samples only), about 994 g of cooked tilapia a week would reach it (6,114 g on the lower bound). The upper bound is mostly detection-limit contribution, and 2 samples is thin. · CFIA dioxins survey (2014–2019) · C
- Fish allergy · Worth knowing · Flagged for people with a fish allergy: fish is a Health Canada priority allergen. It is not scored by dose. · Health Canada, priority allergens · A
- Histamine · Not rated yet · Not rated: EFSA's 2011 no-effect level for histamine is 50 mg per person per meal, but no measured histamine value for cooked tilapia was found. A 2019 case report describes scombroid poisoning after tilapia, a single event rather than a measurement, and a 2016 survey of frozen fillets found up to 9.6 mg/100 g in pangasius but gives no tilapia value; fresh farmed salmon, the nearest proxy, reads 1.5 mg/kg. · PubMed 31803558 · C
- Inorganic arsenic · Not rated yet · Not rated: EFSA's 2024 reference point for inorganic arsenic is a benchmark dose lower limit (BMDL05) of 0.06 µg/kg body weight/day, but no inorganic arsenic figure was found for tilapia, which has been measured only as total arsenic. · US FDA Total Diet Study (2018–2020) · B
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe limit is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day. None of 27 baked tilapia samples in the FDA Total Diet Study had detectable lead (reporting limit 4 ppb), so a 100 g serving carries at most 0.4 µg, and only if every sample sat at that limit. · US FDA Total Diet Study (2018–2020) · A
- Methylmercury · Nothing to watch: under the limit · No cap: EFSA's 2012 tolerable weekly intake is 1.3 µg/kg body weight/week as mercury, 91 µg a week at 70 kg. At the FDA mean of 6.7 ppb total mercury (27 baked samples, used as an upper limit for methylmercury), about 13,582 g of tilapia a week would reach it. Health Canada's 0.2 µg/kg body weight/day for women of child-bearing age and children is shown beside it, not used for the figure. · US FDA Total Diet Study (2018–2020) · A
- Veterinary drug residues · Context · Context only: no health-based value used; screens are qualitative positives against Canada's monitoring (a screen positive is not a confirmed violation (the pack records 0 violations); Canada authorises only drugs with a Health Canada MRL for fish, and a 2002 Health Canada report called fluoroquinolones unapproved in food animals (dated; current status for fish not confirmed)). Not scored. · CFIA chemical residue monitoring (2016–2023) · B
Sources
- CFIA, Food Safety Action Plan Targeted Survey: Dioxins and Dioxin-like Compounds in Selected Foods 2014-2019 (data and 2-page overview PDF; report page inspection.canada.ca)
cfia-dioxins-2014-2019· dataset · Open Government Licence – Canada 2.0 - CFIA, National Chemical Residue Monitoring Program, Annex B results summaries 2016-17 to 2022-23, Table B-1 domestic and B-2 imported (open.canada.ca datasets 95a14ca0, c87af563, a2ea8989, 9e5211c8, a5cb7c3c, 6567ac46, cf149850); positives-only means, no detection limits stated; pooled by us
cfia-ncrmp-annex-b-2016-2023· dataset · Government of Canada terms (Crown copyright) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Tilapia Consumption and Scombroid Poisoning (case report). Cureus 2019 (PMID 31803558)
pmid:31803558· abstract only · CC BY (Europe PMC licence field, PMC6874284)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.