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White fish, pangasius/hake/tilapia, average, oven-baked Calories and nutrition facts · Fish

140 kcal per fillet (154 g)
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
30.1 g
Fat
2 g
91 kcal per 100 g
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
19.6 g
Fat
1.3 g

Where the calories come from

Protein 87% Carbs 0% Fat 13%

White fish, pangasius/hake/tilapia, average, oven-baked has 140 kcal per fillet (154 g), with 0 g carbs, 0 g fibre, 30.1 g protein and 2 g fat. 100 g has 91 kcal.

Share of your daily needs in one fillet

Diet tags

Egg free Gluten free Lactose free Milk free Low gluten No added salt Soy free Unsweetened

Last updated June 30, 2026 · Where the data comes from

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How it compares with other fish

Per 100 g, against the 63 fish in our catalog.

  • Calories 91 kcal · typical 133 kcal

    Fewer calories than 73% of fish.

  • Protein 19.6 g · typical 19 g
  • Fibre 0 g · typical 0 g
  • Sugars 0 g · typical 0 g
  • Fat 1.3 g · typical 6.4 g

    Less fat than 75% of fish.

The bar shows this food; the line marks the typical (median) value of the category.

Nutrients in white fish, pangasius/hake/tilapia, average, oven-baked

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
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Similar fish

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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