Tilapia, Cooked, Dry heat
Pregnancy nutrients in 100 g
100 g gives about 72% of daily vitamin B-12, 43% of daily DHA and 37% of daily protein needed in pregnancy.
- Vitamin B-12 1.86 mcg
- DHA 0.13 g
- Protein 26.15 g
- Vitamin D 150 IU
- Potassium 380 mg
- Choline 51.3 mg
- Vitamin B-6 0.12 mg
- Riboflavin 0.07 mg
- Zinc 0.41 mg
- Iron 0.69 mg
- Calcium 14 mg
- Folate (DFE) 6 mcg
- Vitamin C 0 mg
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 14 mg | 1000 mg |
| Choline | 51.3 mg | 450 mg |
| DHA | 0.13 g | 0.3 g |
| Folate (DFE) | 6 mcg | 600 mcg |
| Iron | 0.69 mg | 27 mg |
| Potassium | 380 mg | 2900 mg |
| Protein | 26.15 g | 70 g |
| Riboflavin | 0.07 mg | 1.4 mg |
| Vitamin B-12 | 1.86 mcg | 2.6 mcg |
| Vitamin B-6 | 0.12 mg | 1.9 mg |
| Vitamin C | 0 mg | 85 mg |
| Vitamin D | 150 IU | 600 IU |
| Zinc | 0.41 mg | 11 mg |
Pregnancy guidance
RecommendedCooked tilapia is recommended during pregnancy as an FDA Best Choice fish. It is a mild, accessible fish that provides lean protein, selenium, and vitamin B12 with very low mercury levels. The FDA and EPA suggest eating two to three four-ounce servings of low-mercury fish each week. Bake tilapia fillets to 145°F with lime juice, cumin, and cilantro for simple fish tacos.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Tilapia, Cooked, Dry heat provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.