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Nutritional Facts: Panko Tilapia

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.

  2 tablespoons (16g)
flour
1 teaspoon (2g)
lemon-pepper seasoning
1 cup (108g)
panko breadcrumbs
1 (50g)
eggs
24 ounces (680g)
tilapia fillets
4 tablespoons (54g)
vegetable oil
Total 1 serving
Alanine (g) 0.1 0.0 0.5 0.4 8.3 0.0 9 2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.1 0.0 0.6 0.4 8.7 0.0 10 2
Ash (g) 0.1 0.1 3.1 0.5 6.3 0.0 10 3
Aspartic acid (g) 0.1 0.0 0.8 0.7 15.6 0.0 17 4
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 2.3 10.2 197.6 28.0 68.0 0.0 306 77
Calories 56.9 5.8 426.6 71.5 653.2 480.9 1,695 424
Calories (kj) 238.0 24.2 1,785.2 299.5 2,721.8 2,012.3 7,081 1,770
Carbohydrates (g) 11.9 1.5 77.7 0.4 0.0 0.0 91 23
Cholesterol (mg) 0.0 0.0 0.0 186.0 340.2 0.0 526 132
Copper (mg) 0.0 0.0 0.3 0.0 0.5 0.0 1 0
Cystine (g) 0.0 0.0 0.3 0.1 1.5 0.0 2 0
Dietary Fiber (g) 0.4 0.6 4.9 0.0 0.0 0.0 6 1
Folate (mcg) 28.6 0.4 115.6 23.5 163.3 0.0 331 83
Folate, DFE (mcg) 45.5 0.4 177.1 23.5 163.3 0.0 410 102
Folate, food (mcg) 4.5 0.4 27.0 23.5 163.3 0.0 219 55
Folic acid (mcg) 24.1 0.0 88.6 0.0 0.0 0.0 113 28
Fructose n/a 0.0 2.7 0.0 n/a n/a 3 1
Galactose n/a 0.0 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 0.0 2.0 0.2 n/a n/a 2 1
Glutamic acid (g) 0.5 0.0 4.5 0.8 21.9 0.0 28 7
Glycine (g) 0.1 0.0 0.5 0.2 7.1 0.0 8 2
Histidine (g) 0.0 0.0 0.3 0.2 3.2 0.0 4 1
Hydroxyproline n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 0.7 0.2 5.2 0.9 3.8 0.0 11 3
Isoleucine (g) 0.1 0.0 0.6 0.3 6.3 0.0 7 2
Lactose n/a 0.0 0.0 0.0 n/a n/a 0 0
Leucine (g) 0.1 0.0 1.0 0.5 10.9 0.0 13 3
Lysine (g) 0.0 0.0 0.5 0.5 12.3 0.0 13 3
Magnesium (mg) 3.4 3.9 46.4 6.0 183.7 0.0 244 61
Maltose n/a 0.0 2.1 0.0 n/a n/a 2 1
Manganese (mg) 0.1 0.3 1.0 0.0 0.3 n/a 2 0
Methionine (g) 0.0 0.0 0.3 0.2 4.0 0.0 5 1
Monounsaturated Fat (g) 0.0 0.0 1.1 1.8 3.4 15.0 21 5
Niacin (mg) 0.9 0.0 7.2 0.0 26.6 0.0 35 9
Pantothenic acid (mg) 0.1 0.0 0.6 0.8 3.3 0.0 5 1
Phenylalanine (g) 0.1 0.0 0.7 0.3 5.5 0.0 7 2
Phosphorus (mg) 16.9 3.6 178.2 99.0 1,156.8 0.0 1,454 364
Phytosterols n/a 2.1 8.6 n/a n/a 526.6 537 134
Polyunsaturated Fat (g) 0.1 0.0 2.2 1.0 2.5 29.7 35 9
Potassium (mg) 16.7 30.6 211.7 69.0 2,055.0 0.0 2,383 596
Proline (g) 0.2 0.0 1.5 0.3 5.2 0.0 7 2
Protein (g) 1.6 0.2 14.4 6.3 136.6 0.0 159 40
Retinol (mcg) 0.0 0.0 0.0 80.0 0.0 0.0 80 20
Riboflavin (mg) 0.1 0.0 0.4 0.2 0.4 0.0 1 0
Saturated Fat (g) 0.0 0.0 1.3 1.6 4.0 7.0 14 3
Selenium (mcg) 5.3 0.1 27.2 15.4 284.4 0.0 332 83
Serine (g) 0.1 0.0 0.7 0.5 5.5 0.0 7 2
Sodium (mg) 0.3 0.5 790.6 71.0 353.8 0.0 1,216 304
Starch n/a n/a 64.4 n/a n/a n/a 64 16
Sucrose n/a 0.0 0.0 0.0 n/a n/a 0 0
Sugar (g) 0.0 0.0 6.7 0.2 0.0 0.0 7 2
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 1.0 0.0 0.3 0.0 1 0
Threonine (g) 0.0 0.0 0.5 0.3 6.5 0.0 7 2
Tocopherol, alpha (mg) 0.0 0.0 0.1 0.5 2.7 7.8 11 3
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.2 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 0.2 0.8 0.3 0.7 n/a 2 0
Total Fat (g) 0.2 0.1 5.7 4.8 11.6 54.4 77 19
Trans-monoenoic Fat n/a 0.0 n/a 0.0 n/a 0.0 0 0
TransFatty acids n/a 0.0 n/a 0.0 n/a 0.2 0 0
Tryptophan (g) 0.0 0.0 0.2 0.1 1.4 0.0 2 0
Tyrosine (g) 0.0 0.0 0.4 0.2 4.6 0.0 5 1
Valine (g) 0.1 0.0 0.6 0.4 6.6 0.0 8 2
Vitamin A, IU (IU) 0.0 12.6 0.0 270.0 0.0 0.0 283 71
Vitamin A, RAE (mcg) 0.0 0.6 0.0 80.0 0.0 0.0 81 20
Vitamin B-12 (mcg) 0.0 0.0 0.4 0.4 10.8 0.0 12 3
Vitamin B-6 (mg) 0.0 0.0 0.1 0.1 1.1 0.0 1 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin D (IU) 0.0 0.0 0.0 41.0 843.8 0.0 885 221
Water (g) 1.9 0.3 7.0 38.1 531.3 0.0 579 145
Zinc (mg) 0.1 0.0 1.6 0.6 2.2 0.0 5 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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