Tilapia Nutrition Facts: Calories, Protein, Mercury & More

Tilapia Nutrition Facts: Calories, Carbs and More

Tilapia is a popular freshwater fish farmed for its mild flavor, firm texture and impressive nutrition profile. This white fish provides high-quality protein, important vitamins and minerals plus omega-3 fatty acids.

But many wonder - just how many calories are actually in tilapia? What about fat, carbs and other tilapia nutrition facts? Keep reading for a detailed look at calories, macros and benefits of adding this affordable fish to your diet.

Calorie and Macronutrient Breakdown

A 3-ounce portion of cooked tilapia fillet contains:

• Calories: 82
• Protein: 17 grams
• Fat: 2 grams
• Carbs: 0 grams

As you can see, tilapia is very low in calories and fat but high in satiating protein, with zero carbs. It packs an impressive amount of nutrition in just 82 calories per serving.

Vitamins and Minerals in Tilapia

In addition to lean protein, tilapia provides essential micronutrients:

• Phosphorus: 241 mg (24% DV)
• Selenium: 47 mcg (86% DV)
• Niacin: 4 mg (24% DV)
• Vitamin B12: 2 mcg (31% DV)
• Potassium: 332 mg (8% DV)

Tilapia is especially high in selenium, a mineral with powerful antioxidant properties that supports thyroid and immune system function.

Health Benefits of Tilapia Nutrition

Eating tilapia as part of a balanced diet offers many benefits:

• Builds and repairs muscle - High protein content helps maintain and increase lean muscle mass.
• Strengthens bones - Rich in phosphorus, which comprises bone material along with calcium.
• Supports thyroid function - Selenium protects the thyroid gland and aids hormone production.
• Boosts brain function - Omega-3 fats, niacin and B12 support focus, memory and cognition.
• Promotes heart health - Omega-3s reduce inflammation, triglycerides and risk of stroke/heart attack.

Mercury and Antibiotics in Farmed Tilapia

While tilapia offers nutritional benefits, there are some health concerns regarding commercial farming practices:

• Farmed tilapia may contain antibiotic residues - can contribute to antibiotic resistance when overused.
• Higher mercury levels than wild-caught fish - mercury binds to proteins, so more protein = more mercury accumulation.

To reduce health risks, choose responsibly farmed tilapia whenever possible. Opt for wild-caught fish like salmon or cod to limit mercury exposure.

Should You Eat the Skin?

Tilapia skin contains more fat compared to the fillets. A serving of skin-on tilapia has 5 grams of fat, while a skinless fillet has just 2 grams.

However, much of fat in the skin is healthy omega-3s. If your diet allows, feel free to eat tilapia skin-on to get the extra heart-healthy fats.

Tilapia Cooking Tips

The delicate flavor and texture of tilapia allows it to work well in almost any cuisine. Here are some tilapia cooking tips:

• Saute skin-side down first to get crispy skin.
• Broil, bake or grill fillets for easy weeknight meals.
• Add spices like lemon-pepper or Cajun seasoning to boost flavor.
• Use in fish tacos, tilapia curry or Cajun blackened tilapia.

Healthier Ways to Prepare Tilapia

While tilapia already contains heart-healthy fats, frying adds a significant amount of calories and unhealthy oils. Here are some better cooking methods:

• Baked Tilapia - coat in breadcrumbs and bake until flaky inside.
• Blackened Tilapia - coat seasoned fillets in a small amount of olive oil and cook in a hot skillet 2-3 minutes per side.
• Grilled Tilapia - brush fillets with avocado oil and lemon juice. Grill for 3-4 minutes per side.
• Air Fryer Tilapia - coat fillets in cornstarch, egg whites and panko crumbs. Air fry at 400F for 10 minutes until crispy.

Tilapia Nutrition Facts vs. Salmon

How does tilapia compare to salmon nutrition-wise? Here is a 3-ounce serving comparison:

• Tilapia - 82 calories, 17g protein, 2g fat
• Salmon - 127 calories, 19g protein, 7g fat

While salmon has more total fat and calories, it contains more than double the omega-3s per serving compared to tilapia. However, tilapia has less mercury and is more affordable.

Is Tilapia Healthy?

Tilapia is a lean, low-calorie source of protein that provides important nutrients. However, some downsides to consider are:

• Lower omega-3 content than fatty fish like salmon
• Potential for higher antibiotic/mercury residues from farming
• Lacks vitamin D and iron only found in seafood

Balance is key - eat tilapia along with other nutritious fish like salmon, tuna and sardines as part of a varied diet in moderation.

Takeaways on Tilapia Nutrition Facts

• 3 ounces of cooked tilapia contain 82 calories and 17 grams of protein.
• Tilapia is rich in phosphorus, selenium, B12 and heart-healthy omega-3s.
• Choose responsibly farmed tilapia when possible to limit antibiotic overuse.
• Bake, braise, grill or air fry tilapia for the healthiest preparations.

With its impressive nutrition stats and mild taste, tilapia deserves a spot on your plate. Enjoy this affordable fish as part of a balanced diet to reap its protein-rich, micronutrient benefits.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.