Hit 30g of Protein
with Tilapia (Raw)

An affordable, neutral-tasting protein staple that takes on the flavor of any seasoning or sauce. This guide uses an exact 0.8x conversion for Tilapia (Raw) to ensure you hit your targets with zero guesswork.

Required Raw Portion

150g

Est. Cooked (Pan-frying or Air-frying)~120g

Nutritional Cost Insight

Total Calories144 kcal

Shadow Carbs0g

Shadow Fats2.5g

The Selenium Factor

Beyond macros, Tilapia (Raw) is a powerhouse of Selenium. Supports heart health and reduces oxidative stress This makes it an ideal choice for hitting your 30g protein goal while supporting long-term health.

Chef's Note

"Thinner fillets cook in just 2-3 minutes per side; watch closely to avoid a rubbery texture."

Kitchen Prep

The best way to prepare this 150g portion is **Pan-frying or Air-frying**. Always weigh raw and ensure internal temperatures reach safety standards.

Storage Standards

Refrigerate 1-2 days / Freeze 6 months. Keeping Tilapia (Raw) stored correctly ensures the Selenium levels remain stable for your next precision meal.

Continue Precision Tracking

Portion Adjustments

Need 40g of protein instead?Need 50g of protein instead?

Alternative protein Sources

Switch to Chicken Breast (Skinless, Raw) (30g)Switch to Turkey Breast (Skinless, Raw) (30g)Switch to Cod (Atlantic, Raw) (30g)

Advanced Strategy

Still short on your daily protein goal?

Explore protein Gap Fillers