Are you a fish lover? Then you must have heard of Tilapia. It is generally a fish that contains all the nutrients and multivitamins like all other fishes. This is known as a lean source of protein. We will talk about Tilapia nutrition facts and additional related information in this post.
Tilapia Protein
All fish, including Tilapia, is a good source of protein. Moreover, it does have other essential nutrients and vitamins like choline, selenium, phosphorus, vitamin B12, vitamin D, and Omega-3 fatty acids.
A 100 grams of cooked Tilapia contains 26 g of protein. Alternatively, if you intake 100 grams of raw Tilapia, then it will give 20 grams of protein.
Tilapia Fish Benefits
Tilapia is a cost-effective fish that is farm-raised in more than 80 countries worldwide. Being rich in protein and other nutrients makes it a perfect meal for every fish lover and for those who always seek healthy non-veg food. Check out its benefits below.
- This helps to lower down the blood pressure levels.
- It contains Omega-3 fatty acids that keep the heart healthy for a longer period.
- Moreover, it does contain a high amount of Omega-6 fatty acids too.
- Tilapia has minerals like selenium which can prevent humans from diseases like cancer and thyroid.
- This keeps our bones healthy because of the high amount of calcium, vitamin D, magnesium, and phosphorus.
- The Vitamin B12 present in the Tilapia is what makes it a perfect edible to produce red blood cells and maintains the nervous system.
- Tilapia is also a major source of lean protein.
Tilapia Warning 2020
Following are the health-related warning for consuming Tilapia regularly or in a large quantity.
- The first warning is its one serving contains only 240 mg of Omega-3 fatty acids.
- This contains a high amount of Omega-6 fatty acids than Omega-3.
- Studies had proven that a high intake of Omega-6 would cause tissue inflammation, and the person is more prone to heart diseases.
- The farming practices for the production of Tilapia is unethical and poor. Always opt for caught in the wild Tilapia over farm-raised Tilapia.
Whole Tilapia Nutrition Facts
The information for Whole Tilapia nutrition facts is published in the following table. This data is calculated on the basis of 1 serving of 3 oz (84.8 g) of whole Tilapia.
| Nutrients | Amount | Daily Value (%) |
|---|---|---|
| Calories | 82.5 | – |
| Fat Calories | 13.5 | – |
| Total Fat | 1.5 g | 2% |
| Saturated Fat | 0.4 g | 2% |
| Trans Fat | 0 g | – |
| Cholesterol | 41.3 mg | 14% |
| Sodium | 45 mg | 2% |
| Total Carbohydrates | 0 g | 0% |
| Dietary Fiber | 0 g | 0% |
| Sugars | 0 g | – |
| Protein | 17.3 g | – |
| Vitamin A | – | 0% |
| Vitamin C | – | 0% |
| Calcium | – | 0% |
| Iron | – | 3% |
*Above mentioned daily values were published on the basis of a 2000 calorie diet.
Fried Tilapia Nutrition Facts
The following information is about Fried Tilapia nutrition facts. Here we have served the data on the basis of serving size of 1 fillet (87 grams) of fried Tilapia.
| Nutrients | Amount | Daily Value (%) |
|---|---|---|
| Calories | 199 | – |
| Fat Calories | 104 | – |
| Total Fat | 12 g | 18% |
| Saturated Fat | 2.9 g | 14% |
| Polyunsaturated Fat | 2.9 grams | – |
| Monounsaturated Fat | 4.9 g | – |
| Cholesterol | 62 mg | 21% |
| Sodium | 244 mg | 10% |
| Potassium | 296 mg | 8% |
| Total Carbohydrates | 7 g | 2% |
| Dietary Fiber | 0.6 g | 2% |
| Protein | 16 g | – |
| Vitamin A | – | 0.5% |
| Vitamin C | – | 0% |
| Calcium | – | 2.9% |
| Iron | – | 6.9% |
*Above mentioned daily values were published on the basis of a 2000 calorie diet.
Fried Tilapia Calories
87 grams of Fried Tilapia contains a total of 199 calories, of which 104 calories are from fat only.
Salmon vs Tilapia
Salmon and Tilapia are popular among fish lovers. Every fish lover thinks about whether to add Salmon or Tilapia to their plate. To clear their doubts, we have provided information on Salmon vs Tilapia in this section.
| Tilapia | Salmon |
|---|---|
| 1. Tilapia is cost-effective as it is found even in salty water. | 1. Salmon is costlier than tilapia because they are mostly found in the ocean. |
| 2. It got matured quickly and is easy to maintain. | 2. This takes a long time to matured and is difficult to catch and maintain. |
| 3. Tilapia is not good in terms of taste. | 3. Salmon is way tastier than tilapia. |
| 4. This is not a good source of clean protein | 4. Salmon is far better to get clean protein. |
| 5. Tilapia don’t have high levels of Omega-3 fatty acids. | 5. It has a good amount of Omega-3 fatty acids. |
| 6. Omega-6 fatty acids are more available in tilapia | 6. There is less amount of Omega-6 fatty acids in Salmon. |
| 7. Omega-6 fatty acids high levels available in tilapia increase the chances of heart diseases. | 7. High amount of Omega-3 fatty acids in Salmon reduces the chances of heart diseases. |
| 8. Rich in high levels of Omega-6 fatty acids, tilapia can cause inflammation in tissues. | 8. Rich in high levels of Omega-3 fatty acids, Salmon got anti-inflammatory properties. |
Winner: If you keep aside the prices and maintenance cost Salmon wins the battle in terms of health benefits. Often you have heard the famous one-line quote, “Health is Wealth.” In our opinion, Salmon is more beneficial in terms of health.
Reasons Why You Should Never Eat Tilapia
Many of you might across a question, “Why you should never eat tilapia?” Below we have highlighted some downsides of Tilapia fish. I hope you will get an idea of why you should avoid or never eat Tilapia.
Farm Raised Fish
Tilapia is typically a farm-raised fish that raises its toxin levels up to to 10 times. The reason is they are being maintained in the cramped pens and polluted water. It gives them less room to move, so it is always recommended to consume a fish caught in the wild over a farm-raised fish.
They are fed animal feces
Yuck! But this is true. Poor countries don’t even bother about the hygiene and proper nurturing of Tilapia. These countries literally fed them poops or animal feces. This unhealthy practice is followed by the fish farm managers to grow the Tilapia to full size and reduce the cost of maintenance.
Negative Impact on Environment
Farm-raised Tilapia is the major concern for environmental health. The reason is farm raising involves a lack of hygiene, and unethical farming standards can badly affect the lakes and water bodies.
These poor and unethical fish farming practices will make Tilapia prone to toxins that can affect the human organs when consumed on a regular basis.
Fish farms only concern about the mass production of Tilapia within a short span of time. They don’t even bother about the fish pen’s size and the space available to accommodate Tilapia in it.
Frequently Asked Questions (FAQs):-
Ans. Yes, tilapia fish is good for health if not take in excess. It will give you lean protein, vitamin B12, potassium, phosphorus, Omega-3, and Omega-6 fatty acids and other minerals.
Ans. Most health experts recommend avoiding farm-raised fish. These are the most unhealthy fishes to eat because of the unethical farming standards and practices used in their production. Some of the names of most unhealthy fish to eat are grouper, monkfish, farmed Salmon, and orange roughy.
Ans. Tilapia is healthier than chicken as it contains more amount of Omega-3 fatty acids.
Ans. Yes, Tilapia is good for weight loss because of its protein content. It gives you a good amount of protein which helps to keep control over your appetite and makes you feel full for a long time. You can include Tilapia in your weight loss diet comfortably.
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