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Nutritional Facts: Tilapia & Summer Vegetable Packet

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 cup (149g)
cherry tomatoes
1 cup (113g)
summer squash
1 cup (160g)
red onions
12 (66g)
green beans
1/4 cup (34g)
black olives
2 tablespoons (31g)
lemon juice
1 tablespoon (1g)
fresh oregano
1 tablespoon (14g)
extra virgin olive oil
1 teaspoon (3g)
capers
1/2 teaspoon (3g)
salt
1/2 teaspoon (1g)
fresh ground pepper
1 lb (454g)
tilapia fillets
Total 1 serving
Alanine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 5.5 6 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.1 0.2 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 5.8 6 2
Ash (g) 0.7 0.7 0.6 0.4 0.7 0.1 0.1 0.0 0.2 3.0 0.1 4.2 11 3
Aspartic acid (g) 0.2 0.2 0.1 0.2 0.0 n/a 0.0 0.0 n/a 0.0 0.0 10.4 11 3
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 14.9 17.0 36.8 24.4 29.6 1.8 16.0 0.1 1.1 0.7 5.1 45.4 193 48
Calories 26.8 18.1 64.0 20.5 38.6 6.7 2.7 119.3 0.7 0.0 2.9 435.8 736 184
Calories (kj) 110.3 78.0 265.6 86.5 161.6 27.8 11.1 499.4 2.7 0.0 12.1 1,816.0 3,071 768
Carbohydrates (g) 5.8 3.8 14.9 4.6 2.1 2.1 0.7 0.0 0.1 0.0 0.7 0.0 35 9
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 227.0 227 57
Copper (mg) 0.1 0.1 0.1 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.3 1 0
Cystine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 1.0 1 0
Dietary Fiber (g) 1.8 1.2 2.7 1.8 1.1 0.1 0.4 0.0 0.1 0.0 0.3 0.0 10 2
Folate (mcg) 22.4 32.8 30.4 21.8 0.0 6.1 2.4 0.0 0.7 0.0 0.2 109.0 226 56
Folate, DFE (mcg) 22.4 32.8 30.4 21.8 0.0 6.1 2.4 0.0 0.7 0.0 0.2 109.0 226 56
Folate, food (mcg) 22.4 32.8 30.4 21.8 0.0 6.1 2.4 0.0 0.7 0.0 0.2 109.0 226 56
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 2.0 1.1 2.1 0.9 n/a 0.3 0.0 n/a n/a n/a 0.0 n/a 6 2
Galactose (g) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) (g) 1.9 0.8 3.2 1.0 n/a 0.3 0.0 n/a n/a n/a 0.0 n/a 7 2
Glutamic acid (g) 0.6 0.1 0.4 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 14.6 16 4
Glycine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 4.7 5 1
Histidine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 2.1 2 1
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.4 0.4 0.3 0.7 1.1 0.0 0.4 0.1 0.0 0.0 0.1 2.5 6 2
Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 4.2 4 1
Lactose (g) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 7.3 8 2
Lysine (g) 0.0 0.1 0.1 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 8.2 8 2
Magnesium (mg) 16.4 19.2 16.0 16.5 1.3 1.8 2.7 0.0 0.9 0.0 2.0 122.6 199 50
Maltose (g) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.2 0.2 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.2 1 0
Methionine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 2.7 3 1
Monounsaturated Fat (g) 0.0 0.0 0.0 0.0 2.7 0.0 0.0 9.8 0.0 0.0 0.0 2.3 15 4
Niacin (mg) 0.9 0.6 0.2 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 17.7 20 5
Pantothenic acid (mg) 0.1 0.2 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.2 3 1
Phenylalanine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 3.7 4 1
Phosphorus (mg) 35.8 42.9 46.4 25.1 1.0 2.4 1.5 0.0 0.3 0.0 1.8 771.8 929 232
Phytosterols (mg) 10.4 n/a 24.0 n/a n/a n/a 2.0 29.8 1.4 0.0 1.1 n/a 69 17
Polyunsaturated Fat (g) 0.1 0.1 0.0 0.1 0.3 0.0 0.0 1.4 0.0 0.0 0.0 1.6 4 1
Potassium (mg) 353.1 296.1 233.6 139.3 2.7 31.4 12.6 0.1 1.1 0.2 15.3 1,371.1 2,457 614
Proline (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 3.4 4 1
Protein (g) 1.3 1.4 1.8 1.2 0.3 0.1 0.1 0.0 0.1 0.0 0.1 91.2 97 24
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 1 0
Saturated Fat (g) 0.0 0.0 0.1 0.0 0.5 0.0 0.0 1.9 0.0 0.0 0.0 2.7 5 1
Selenium (mcg) 0.0 0.2 0.8 0.4 0.3 0.0 0.0 0.0 0.0 0.0 0.1 189.8 192 48
Serine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 3.7 4 1
Sodium (mg) 7.5 2.3 6.4 4.0 247.0 0.3 0.3 0.3 84.1 1,162.7 0.2 236.1 1,751 438
Starch (g) 0.0 n/a 0.0 0.6 n/a 0.0 n/a n/a n/a n/a n/a n/a 1 0
Sucrose (g) 0.0 0.0 1.6 0.2 n/a 0.1 0.0 n/a n/a n/a 0.0 n/a 2 0
Sugar (g) 3.9 2.5 6.8 2.2 0.0 0.8 0.0 0.0 0.0 0.0 0.0 0.0 16 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0 0
Threonine (g) 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 4.3 4 1
Tocopherol, alpha (mg) 0.8 0.1 0.0 0.3 0.6 0.0 0.2 1.9 0.0 0.0 0.0 1.8 6 1
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.2 n/a 0.0 n/a 0.0 n/a 0.2 0.1 n/a n/a 0.1 0.5 1 0
Total Fat (g) 0.3 0.2 0.2 0.1 3.6 0.1 0.0 13.5 0.0 0.0 0.0 7.7 26 6
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 1.0 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 3.1 3 1
Valine (g) 0.0 0.1 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 0.0 4.4 5 1
Vitamin A, IU (IU) 1,241.2 226.0 3.2 455.4 135.4 1.8 17.0 0.0 3.9 0.0 6.3 0.0 2,090 523
Vitamin A, RAE (mcg) 62.6 11.3 0.0 23.1 6.7 0.0 0.9 0.0 0.2 0.0 0.3 0.0 105 26
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.2 7 2
Vitamin B-6 (mg) 0.1 0.2 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7 1 0
Vitamin C (mg) 20.4 19.2 11.8 8.1 0.3 11.8 0.0 0.0 0.1 0.0 0.0 0.0 72 18
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 563.0 563 141
Water (g) 140.8 106.9 142.6 59.6 26.9 28.2 0.1 0.0 2.4 0.0 0.1 354.5 862 216
Zinc (mg) 0.3 0.3 0.3 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1.5 3 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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