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Last updated: Aug 9, 2026

Ponderosa Steakhouse

Tilapia

SeafoodPopular

Ponderosa Steakhouse Tilapia is protein-leaning, with about 55% of macro calories from protein. Each serving has 167 calories, 23g protein, 5g carbs, and 6g fat, making it a lighter restaurant option to compare with larger meals.

1 plating

Serving Size

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167

Calories

Per serving

23 g

Protein

5 g

Carbs

6 g

Fat

Nutrition Facts

Amount per serving

Calories167 kcal

% Daily Value*

Total Fat 6 g8%

Saturated Fat 2 g10%

Trans Fat 1 g—

Cholesterol 57 mg19%

Sodium 361 mg16%

Total Carbohydrate 5 g2%

Dietary Fiber 1 g4%

Total Sugars 1 g—

Protein 23 g46%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

167

kcal

Protein23 g (55%)

Carbs5 g (12%)

Fat6 g (33%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density10/10

55% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate42 min walk

About 17 minutes of running for these calories.

Key Nutrients

Protein 23 g46%

Fiber 1 g4%

Sodium 361 mg16%

Sugars 1 g—

Saturated Fat 2 g10%

How we calculate these values

Diet Compatibility

High protein10/10 protein density from 23g protein and 167 calories.Yes

Lower carb5g carbs per serving.Yes

Low fat6g total fat per serving.No

High sugar1g total sugars per serving.No

High sodium361mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

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21 Shrimp Roundup668 kcal · 23 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Tilapia has 811 fewer calories than 1 LB. T-Bone Steak and 47g less protein. Compare

Tilapia has 213 fewer calories than 1/2 LB. Sirloin Steak and 23g less protein. Compare

1 LB. T-Bone Steak978 kcal · 70 g protein1/2 LB. Sirloin Steak380 kcal · 46 g protein10 oz. Center Cut Top Sirloin Steak440 kcal · 57 g protein10 oz. Ribeye Steak839 kcal · 42 g protein12 oz. Ribeye Steak834 kcal · 42 g protein21 Shrimp Roundup668 kcal · 23 g protein

Compare with 1 LB. T-Bone Steak

Tilapia Compared With Nearby Items

Compared with 21 Shrimp Roundup, another Seafood item at Ponderosa Steakhouse, Tilapia has 501 fewer calories than it and the same protein as it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Tilapia are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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