There are 109 calories in 4 ounces of Tilapia (Fish). Get full nutrition facts and other common serving sizes of Tilapia (Fish) including 1 oz and 100 g.
Choose a 3- to 4-oz., 90 to 120 g, portion. Portion control is key in any weight-loss programs. Your serving of chicken or fish should be about the size of the palm of your hand, which corresponds to 3 to 4 oz. cooked for most people. Use a scale if possible to be more accurate and stay within your calorie target. A serving of 3 to 4 oz. of chicken or fish provides 105 to 215 calories, according to the U.S. Department of Agriculture's National Nutrient Database. Chicken breast and white fish are closer to the lower end of the range, whereas cold-water fatty fish, such as trout, salmon and herring, are closer to the upper range. Cold-water fatty fish may contain more calories, but they also contain an abundance of health-protective omega-3 fatty acids; so do not eliminate them. If you opt for a large, 8-oz. serving of fish or chicken, you could be consuming more than 400 calories.
Use a low-fat cooking method, such as baking, broiling, barbecuing or light stir-frying. Use no more than 1 to 2 tsp. of good quality fat, such as olive or canola oil, to facilitate weight loss. Frying or using high-fat cooking methods will add unnecessary fat and calories. A 3- to 4-oz. serving of chicken nuggets contains 266 to 355 calories and 18 to 24 g of fat, while battered and fried fish has 209 to 278 calories and 11 to 16 g of fat, according to the USDA.
Shrimp Water Soluble Fish Oil 4 oz
Anchovy Water Soluble Fish Oil 4 oz
A typical serving size of fish can range from 3 to 6 oz, depending on the type of fish and its preparation. The American Heart Association considers 3.5 oz. of cooked fish, or about 3/4 cup, to be a single serving. A can of tuna contains about 5 oz. and lists 2 oz., or 1/4 cup, as an appropriate single serving size on the nutrition label. The American Dietetic Association food exchange lists calculate using 1 oz. servings of fish. Many restaurants and home cooks serve more than one serving's worth in a single meal. To estimate a single serving without weighing or measuring it, 3 oz of fish is generally about the size of a woman's palm.Mercury and other contaminants are a concern if you’re eating lots of flounder to meet your protein needs. The U.S. Food and Drug Administration encourages women of childbearing age, pregnant and nursing women and children to limit fish and shellfish consumption to 12 oz. per week of low-mercury-containing fish varieties. According to the U.S. Department of Agriculture, flounder contains about 7 mcg of mercury per 4-oz. portion size, which is a fairly low amount compared with other types of fish.If you have already started recording your intake, then you know how difficult it is to estimate portion size when dining out. If you are dining out and the restaurant does not offer nutrition information, you can ask your server to check on approximate serving sizes. Sometimes they will, sometimes they won't. If the restaurant can tell you the weight of raw meat, fish, poultry or game, then assume shrinkage of about 25% during cooking. For example, a raw 4 oz beef patty will likely be closer to 3 oz when cooked.The AHA lists the EPA + DHA content of other seafood, in grams per 3-oz. serving: flounder or sole, 0.48; pollock, 0.48; crab, 0.27-0.40; shrimp, 0.29; catfish, 0.22-0.30; clams, 0.25; scallops, 0.18 to 0.34; light canned tuna, 0.17 to 0.24; cod, 0.15-0.24. The AHA also recommends eating foods rich in ALA, such as soybeans, canola oil, walnuts and flaxseed. Pharmacist's Letter reports that flaxseed seems to modestly lower total and LDL cholesterol and is high in soluble fiber. Walnuts may decrease CHD risk, modestly lower total and LDL cholesterol and increase HDL. Krill oil supplements also contain omega-3 but in smaller amounts than in fish oil; they have not been proven to have the same heart benefits.