Super source
Protein
21.4 g · 43% DV target
A mild-flavored freshwater fish with a firm, flaky texture, tilapia serves as a versatile lean protein that supports muscle maintenance and metabolic health.
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 .1
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 .8
This fish serves as a source of several essential trace minerals, including selenium (a mineral vital for immune function and thyroid health) and phosphorus .312
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 .410
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
21.4 g · 43% DV target
0.11 g · 46% DV target
1.95 μg · 10% DV target
3.97 mg · 25% DV target
0.27 mg · 16% DV target
1.89 μg · 79% DV target
Seasonality has not been estimated for this ingredient yet.
Keep in the coldest part of the fridge
Wrap tightly to prevent freezer burn
Farmed tilapia generally has a lower carbon footprint than beef or pork, though environmental impact varies by farming system.
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.