Tilapia Nutrition Benefits and Facts

Nutritional summary

Tilapia is a lean source of high-quality protein that provides all essential amino acids (the building blocks of protein the body cannot make on its own) required for human health .
While tilapia contains heart-healthy omega-3 fatty acids, its levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are significantly lower than those found in "oily" marine fish like salmon or mackerel .
This fish serves as a source of several essential trace minerals, including selenium (a mineral vital for immune function and thyroid health) and phosphorus .
Because it is a lean, freshwater fish, tilapia is often recommended as a versatile protein in healthy dietary patterns designed to meet nutrient needs across the lifespan .

Interesting fact

Tilapia are often referred to as 'St. Peter's fish' based on a biblical passage where the apostle Peter catches a fish that is widely believed to be a species of tilapia.

Standout nutrients

EPIC

SOURCE

Selenium

SUPER

SOURCE

Vitamin D

ELITE

SOURCE

Protein

ACE

SOURCE

Potassium

123

kcal per 100g

Protein21.4g

Fat4.08g

Sugar0.01g

Fat breakdown

Polyunsat1.05g

Monounsat1.29g

Saturated1.11g

Seasonality

Not available

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Farmed tilapia generally has a lower carbon footprint than beef or pork, though environmental impact varies by farming system.

Confidencemedium

Storage

Refrigerate

1–2 days

Keep in the coldest part of the fridge

Freeze

3–6 months

Wrap tightly to prevent freezer burn

Flavour

Data & Sources

Harmonized from 2 validated sources

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Amino Acid Requirements for Nile Tilapia: An Update - PMC

[1]pmc.ncbi.nlm.nih.gov

Trace minerals in tilapia fillets: Status in the United States marketplace and selenium supplementation strategy for improving consumer’s health - PMC

[3]pmc.ncbi.nlm.nih.gov

[PDF] Scientific Report of the 2015 Dietary Guidelines Advisory Committee

[4]ods.od.nih.gov

DIETARY RECOMMENDATIONS FOR FISH CONSUMPTION - A Framework for Assessing Effects of the Food System - NCBI Bookshelf

[8]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Which Fish Should I Eat? Perspectives Influencing Fish Consumption Choices - PMC

[10]pmc.ncbi.nlm.nih.gov

Aquatic foods in human health, nutrition, and overall welfare - ScienceDirect

[12]www.sciencedirect.comsciencedirect.com

Coverage

Nutrients

FoodCompass

92.7

Version

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