Health Benefits of Tilapia

Tilapia is the common name for freshwater fish belonging to the Cichlidae family. There are nearly 100 species of tilapia, but Nile tilapia is one of the most popular types consumed in the U.S. In the wild, tilapia are found in streams, ponds, and lakes, but most tilapia sold for food in the U.S. are produced using aquaculture or fish farming practices.

Due to its affordable price, mild taste, and ease of preparation, tilapia has become one of the most commonly consumed types of fish in the U.S. Though it’s a good source of protein and several vitamins and minerals, there are some concerns related to consuming tilapia, including antibiotic contamination of the fish and tilapia farming’s impact on the environment.

Here’s what you need to know about tilapia, including its potential health benefits, nutrition, and downsides. 

An Affordable Source of Protein

Compared to other types of seafood, such as salmon and cod, tilapia is inexpensive, making it an affordable choice for people on a budget. 

A 3.5-ounce serving of tilapia provides 26.2 grams of protein, making it a smart choice for those looking to boost their intake of this essential nutrient. Protein sources, like seafood, provide the amino acids your body needs for critical processes, such as the building of proteins and the synthesis of hormones and neurotransmitters.

Your body requires a steady supply of protein in order to perform these functions, so adding protein-rich foods, like tilapia, to meals and snacks helps you meet your daily protein needs. Though the current recommended dietary allowance (RDA) for protein is set at 0.8 grams per kg (g/kg) of body weight (0.36 grams of protein per pound (g/lb)), it’s important to note that this is the minimum protein intake needed to cover your body’s basic requirements, such as maintaining nitrogen balance and preventing muscle loss. Experts argue that, in order to promote optimal health, the average active adult needs between 1.2-2.0 g/kg per day (0.54-0.9 g/lb) of protein per day.

Taking in more protein can benefit your health in a number of ways, from promoting a healthy body weight to supporting bone health. For example, high-protein diets have been linked with weight loss, decreased risk of osteoporosis, and reduced muscle loss in older adults.

High in Several Vitamins and Minerals 

Seafood is a rich source of essential vitamins and minerals, such as B12 and selenium.

Adding tilapia to your diet can help you meet your needs for these important nutrients, which support overall health.

B12 is needed for neurological function, red blood cell production, and many other important processes in the body. A 3.5-ounce serving of tilapia covers 78% of your daily needs for B12, making it an excellent choice to help maintain healthy blood levels of this essential vitamin.

In addition to B12, tilapia is a rich source of selenium, a mineral that functions as an antioxidant in the body, protecting cells from oxidative damage that may otherwise lead to chronic diseases, such as neurological conditions and heart disease.

May Help You Maintain a Healthy Weight 

Because tilapia is a protein-rich food, it could help you lose excess body fat and maintain a healthy body weight. Protein is the most satiating nutrient, and studies show that high-protein diets are effective for promoting weight loss and improving body composition.

Numerous studies have shown that, compared to standard protein diets, high-protein diets are more effective for reducing body weight and fat mass as well as preserving muscle mass during weight loss.  

For example, a 2023 study that included 135 adults considered obese found that following a high-protein diet for 60 days was more effective for reducing body weight and body fat than a low-calorie diet and an intermittent fasting diet.

Additionally, research shows that higher-protein diets help protect against muscle mass loss during weight loss, which can help maintain a healthy resting metabolic rate or the calories you burn while at rest.

Protein enhances feelings of fullness by stimulating the release of satiety hormones such as cholecystokinin (CCK) and peptide YY (PYY), which tell your body that you’ve had enough to eat. This is why choosing higher-protein foods, like tilapia, can help you eat less and lose weight in a healthy, non-restrictive way.

Nutritional Facts of Tilapia

Tilapia is a good source of several nutrients, including protein, B12, and selenium. 

Here’s the nutrition breakdown for a 100-gram serving of cooked tilapia:

• Calories: 128
• Carbohydrates: 0 grams (g)
• Fiber: 0 g
• Protein: 26.2 g
• Fat: 2.65 g
• B12: 1.86 micrograms (mcg) or 78% of the Daily Value (DV)
• Niacin: 4.74 milligrams (mg) or 30% of the DV
• Pantothenic acid: 0.664 mg or 13% of the DV
• Phosphorus: 204 mg or 16% of the DV
• Potassium: 380 mg or 8% of the DV
• Selenium: 54.4 mcg or 99% of the DV

Tilapia contains a variety of nutrients, but is especially rich in protein, B12, niacin, and selenium.

A 3.5-ounce serving of selenium nearly covers your daily needs for selenium, a mineral that plays critical roles in health. Selenium acts as a major antioxidant in the body and is also needed for immune and thyroid function. The body uses selenium to create special types of proteins called selenoproteins, which help protect cells from oxidative damage and are involved in thyroid hormone production, DNA synthesis, and other essential bodily processes.

Tilapia is also rich in B vitamins, including B12, a nutrient that’s needed for central nervous system function, red blood cell production, neurological function, DNA synthesis, and metabolism.

In addition to selenium and B vitamins, tilapia provides smaller amounts of other vitamins and minerals, including potassium, a nutrient that’s necessary for blood pressure regulation that tends to be low in many people’s diets.

Downsides of Eating Tilapia 

Though tilapia does offer some health benefits and is a convenient and affordable source of protein, there are some downsides related to purchasing and eating tilapia.

Due to the way that tilapia is produced, studies show that it may be higher in certain contaminants, such as banned antibiotics and other substances, than other fish. Over 90% of the frozen tilapia filets sold in the U.S. are sourced from China. Unfortunately, the Monterey Bay Aquarium Seafood Watch reports that many Chinese tilapia farms use problematic substances, including banned antibiotics and antimicrobials, when raising tilapia.

Though these substances are used to prevent diseases in fish, they pose a risk to the environment and to human health by creating antibiotic and antimicrobial resistance. Additionally, there are concerns over the buildup of other contaminants in farmed tilapia, such as harmful pesticides.

In addition to its impact on human health, some of the practices used in tilapia farming negatively impact the environment. For example, water being used to raise tilapia may be released into nearby waterways, which could contaminate the water and harm vulnerable aquatic species. Additionally, tilapia are considered a highly invasive species and can quickly take over and negatively impact marine environments if they escape aquaculture enclosures.

If you choose to purchase tilapia products, the Monterey Bay Aquarium Seafood Watch recommends avoiding products sourced from China and instead choosing tilapia raised in other countries such as Ecuador or Peru.

Tips for Consuming Tilapia 

Tilapia is a mild-tasting fish and can be paired with a variety of ingredients to create protein-rich, satisfying meals. Tilapia is usually found as frozen filets, but can be purchased fresh as well. 

Here are a few ways to use tilapia: 

• Pair tilapia filets with baked vegetables for a complete meal.
• Use tilapia to make fish tacos.
• Add baked tilapia to grain dishes for a boost of protein.
• Use tilapia to make a protein-rich seafood stew
• Bread tilapia with almond flour and bake in an air fryer for a gluten-free dinner idea.

You can use tilapia in the same way you would any mild-tasting fish, so don’t be afraid to experiment with tilapia to create nutritious and tasty recipes.  

A Quick Review

Tilapia is a popular, mild-tasting fish that’s rich in protein, B12, and several other vitamins and minerals. 

Adding tilapia to your diet can help you meet your daily protein needs and may help you reach and maintain a healthy body weight. That said, there are health and environmental concerns related to the way tilapia is farmed and raised. 

If you’d like to add tilapia to your diet, it’s best to avoid tilapia sourced from China and instead purchase tilapia sourced from countries that use safer aquaculture practices, such as Ecuador and Peru.