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White fish, pangasius/hake/tilapia, average, boiled Calories and nutrition facts · Fish
- Carbs
- 0 g
- Fibre
- 0 g
- Sugars
- 0 g
- Protein
- 29.1 g
- Fat
- 1.9 g
Where the calories come from
White fish, pangasius/hake/tilapia, average, boiled has 135 kcal per fillet (154 g), with 0 g carbs, 0 g fibre, 29.1 g protein and 1.9 g fat. 100 g has 88 kcal.
Share of your daily needs in one fillet
Last updated June 30, 2026 · Where the data comes from
How it compares with other fish
Per 100 g, against the 63 fish in our catalog.
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Calories 88 kcal · typical 133 kcal
Fewer calories than 76% of fish.
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Protein 18.9 g · typical 19 g
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Fibre 0 g · typical 0 g
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Sugars 0 g · typical 0 g
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Fat 1.3 g · typical 6.4 g
Less fat than 76% of fish.
The bar shows this food; the line marks the typical (median) value of the category.
Learn about white fish, pangasius/hake/tilapia, average, boiled
What are the health benefits of white fish such as pangasius, hake, or tilapia when boiled without salt?
Boiled white fish like pangasius, hake, or tilapia is a great source of high-quality protein and essential nutrients such as omega-3 fatty acids, vitamin D, and selenium. These nutrients play a vital role in supporting heart health, brain function, and muscle growth and repair.
Nutrients in white fish, pangasius/hake/tilapia, average, boiled
Pick an amount to see what it gives you. Tap a nutrient to learn what it does.
% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.
Energy and macros
Vitamins
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Vitamin A (RAE) 7µg1% of daily
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Vitamin D 4.28µg29% of daily
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Vitamin E 0.83mg8% of daily
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Vitamin K 0.83µg1% of daily
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Vitamin B1 0.03mg3% of daily
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Vitamin B2 0.04mg2% of daily
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40% of daily
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Vitamin B6 0.20mg13% of daily
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Vitamin B9 (Folate) 11µg3% of daily
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Vitamin B12 0.83µg21% of daily
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Vitamin C 0mg0% of daily
Minerals
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Salt 203mg4% of max
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Calcium 10mg1% of daily
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Chromium 0.38µg2% of daily
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Copper 0.05mg4% of daily
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Fluoride 0.04mg
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Iodine 3.79µg3% of daily
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Iron 0.32mg2% of daily
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Magnesium 31mg10% of daily
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Manganese 0.04mg1% of daily
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Molybdenum 0.38mg585% of daily
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Phosphorus 221mg40% of daily
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Potassium 359mg10% of daily
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Selenium 37µg53% of daily
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Sodium 80mg4% of max
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Zinc 0.53mg6% of daily
Carbohydrates
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Starch 0g
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Sugars 0g0% of max
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Added Sugars 0g0% of max
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Sucrose 0g
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Maltose 0g
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Fructose 0g
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Galactose 0g
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Glucose 0g
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Fibre, total 0g0% of daily
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Polyols 0g
Fats
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Omega-3 0.14g
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Alpha-linolenic acid 16mg
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EPA fatty acid 13mg
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DHA fatty acid 74mg
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Omega-6 0.11g
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Linoleic acid 86mg
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Arachidonic acid 16mg
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Oleic acid 269mg
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Saturated fatty acids 0.38g2% of max
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Palmitic acid 271mg
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Stearic acid 0.07g
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Cholesterol 48mg
Amino acids
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Histidine 0.72g74% of daily
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Isoleucine 1.13g85% of daily
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Leucine 1.99g68% of daily
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Lysine 2.25g85% of daily
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Methionine 0.72g54% of daily
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Cysteine no data
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Phenylalanine 0.96g41% of daily
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Tyrosine 0.83g69% of daily
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Tryptophan 0.27g78% of daily
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Threonine 1.07g77% of daily
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Valine 1.26g75% of daily
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Alanine 1.48g
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Arginine 1.47g
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Asparagine no data
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Aspartic acid 2.51g
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Cystine 0.26g37% of daily
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Glutamic acid 3.65g
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Glutamine no data
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Glycine 1.18g
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Proline 0.87g
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Serine 1.00g
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Hydroxyproline no data
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Taurine no data
Amino acid data is mapped from the USDA database, for information only.
Similar fish
Closest in calories first.
Where the data comes from
How we combine and check nutrition data: Nutriely data sources.
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