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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

How much is too much

About 152 g of white fish, pangasius/hake/tilapia, average, oven-baked a day reaches the EU safe upper level for molybdenum: 0.6 mg, the most an adult can have every day without risk of harm. That's less than one fillet (154 g).

Diet tags

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

Last updated November 6, 2026 · Where the data comes from

Get to know white fish, pangasius/hake/tilapia, average, oven-baked in Nutriely

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Other forms of white fish, pangasius/hake/tilapia, average

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.

  • Vitamin D 4.4 µg · typical 8 µg

    Less vitamin D than 71% of fish.

  • Vitamin B12 0.81 µg · typical 2 µg

    Less vitamin B12 than 87% of fish.

  • Protein 19.6 g · typical 19 g
  • Vitamin E 0.86 mg · typical 1.5 mg

    Less vitamin E than 87% of fish.

  • Magnesium 32.2 mg · typical 27.3 mg

    More magnesium than 86% 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.

White fish, pangasius/hake/tilapia, average, oven-baked in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely Fineli
Energy (kcal) 91 91
Protein (g) 20 20
Fat (g) 1.31 1.31
Carbohydrates (g) 0 0
Sugars (g) 0 0
Fibre (g) 0 0

Compare every nutrient across databases

Switch between Nutriely and Fineli for all the vitamins, minerals and amino acids of white fish, pangasius/hake/tilapia, average, oven-baked in the Nutriely app.

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Fineli: “White fish, pangasius/hake/tilapia, average, oven-baked, without salt”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

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Where the data comes from

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

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