Tilapia Nutrition Facts, Benefits, Concerns, and Sustainability

An Overview of Tilapia

Tilapia is one of the most popular farmed fish in the world. This mild-flavored fish is a great source of protein and healthy fats while being low in mercury and other contaminants often found in wild fish.

But how many calories are actually in a standard 4 ounce serving of tilapia? And what are some of the other nutrition facts and health benefits of eating this versatile fish?

Nutrition Facts of Tilapia

Here is an overview of the nutrition facts found in a 4 ounce serving of cooked tilapia:

• Calories: 109
• Protein: 22 grams
• Fat: 2 grams
• Saturated Fat: 0.5 grams
• Monounsaturated Fat: 0.4 grams
• Polyunsaturated Fat: 0.9 grams
• Omega-3 Fatty Acids: 257 milligrams
• Cholesterol: 53 milligrams
• Sodium: 172 milligrams
• Potassium: 363 milligrams
• Carbohydrates: 0 grams
• Sugar: 0 grams
• Fiber: 0 grams

Calorie and Macronutrient Breakdown

So a 4 ounce serving of cooked tilapia fillet contains about 109 calories, with 22 grams of protein making up the bulk of those calories.

Protein is essential for building and repairing muscle tissue, supporting immune function, and keeping you feeling full between meals. The high protein content is one of the main reasons tilapia is such a nutritious fish.

In terms of fats, tilapia is relatively low with just 2 total grams per serving. However, over 40% of those fats come from heart-healthy omega-3s. Omega-3 fatty acids are important for brain health, eye health, fetal development, and reducing inflammation.

Finally, tilapia contains no carbohydrates or fiber. So all 109 calories come from either protein or fat.

Benefits of Eating Tilapia

Here are some of the top health benefits associated with eating tilapia fish:

High in Protein

As mentioned previously, tilapia is an excellent source of protein with over 20 grams per 4 ounce serving. Protein supports just about every part of health from muscle mass to immunity.

Rich in Omega-3s

Getting adequate omega-3 fatty acids is important for health, but most Americans do not get enough from their diets. Just one serving of tilapia provides over 250 mg of omega-3s.

Low Mercury Levels

Many larger, predatory fish end up accumulating high levels of mercury and other toxins from the environment. However, since tilapia is farmed, it contains minimal amounts of mercury and is considered a safe fish to eat even when pregnant.

Supports Heart Health

The omega-3s in tilapia support heart health by reducing triglycerides and lowering blood pressure. The American Heart Association recommends eating fish twice per week.

Aids Weight Control

High protein, nutrient-dense foods like tilapia help support a healthy body weight. Protein increases satiety after meals to curb overeating and cravings later in the day.

Potential Health Risks

While tilapia does boast an excellent nutrition profile, there are some health concerns with eating this farmed fish. Here are a few things to keep in mind:

Fewer Nutrients Than Wild-Caught Fish

Farmed fish like tilapia tend to have lower amounts of vitamins, minerals, and healthy fats compared to wild fish. For example, tilapia contains a lower ratio of omega-3 to omega-6 fatty acids than salmon and some other fish.

Often Fed Grains

Tilapia farms frequently feed their fish corn or soy instead of algae or other aquatic plants. This lowers the amount of beneficial nutrients in tilapia compared to their wild counterparts.

Contains Carcinogenic Compounds

Recent research found carcinogenic compounds called polychlorinated biphenyls (PCBs) in tilapia samples. However, the levels were below federal safety standards. Still, its something to be aware of.

Uses for Tilapia

In addition to simply broiling or grilling tilapia fillets, there are many diverse ways tilapia can be incorporated into nutritious recipes, including:

Tilapia Tacos

Bake tilapia with taco seasoning and stuff into corn tortillas for a quick, healthy taco night.

Tilapia Soup

Add tilapia fillets to brothy soups with vegetables like kale or zucchini noodles for extra protein.

Tilapia Cakes

Make flavorful fish cakes out of cooked tilapia mixed with breadcrumbs, egg, and herbs. Then pan fried until crispy.

Tilapia Salad

Toss cooked, flaked tilapia over lettuce or greens with veggies, nuts, seeds, and vinaigrette dressing.

Finding Sustainable Tilapia

With tilapias popularity, there are concerns around sustainability and environmental impact. Here are a few tips for finding responsibly farmed tilapia:

Look for Certifications

Seek out tilapia certified as sustainable by organizations like the Aquaculture Stewardship Council (ASC) or BAP standards.

Support Local Farms

Buying U.S. grown tilapia supports domestic aquafarmers with regulations for responsible practices.

Buy Whole Fish

Minimally processed tilapia like whole fish ensures more of your money goes back to the farm rather than secondary processors.

In Conclusion

A typical 4 ounce serving of cooked tilapia contains around 109 calories, with the majority coming from its 22 grams of protein content. While not as nutrient-dense as many wild fish, tilapia provides high quality protein, omega-3 fatty acids, and other important nutrients.

Overall tilapia makes for a terrific addition to a balanced diet and can be incorporated into diverse dishes beyond simply fish fillets. Just be mindful of choosing responsibly farmed tilapia whenever possible.

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.