Tilapia Fish Nutritional Facts

Tilapia is a popular, mild-flavored fish that provides a range of essential nutrients. Known for its versatility in cooking and affordability, tilapia is an excellent choice for those looking to boost their protein intake while enjoying a light, flavorful dish.

High in Protein: Tilapia is an excellent source of lean protein. A 3-ounce (85 grams) serving of cooked tilapia typically provides about 22-23 grams of protein, making it an excellent option for muscle repair, growth, and overall body function. Protein is essential for building and repairing tissues, making enzymes and hormones, and maintaining a healthy immune system.

Low in Calories: Tilapia is a low-calorie fish, which makes it suitable for those watching their calorie intake. A 3-ounce serving contains only around 110-120 calories, helping you maintain a balanced diet without sacrificing taste. It can be enjoyed in various cooking methods, from grilling to baking, without adding excessive calories.

Healthy Fats: Unlike many other types of fish, tilapia is relatively low in fat. A 3-ounce serving provides about 2-3 grams of total fat, of which less than 1 gram is saturated fat. This makes tilapia a heart-healthy option, as it helps maintain balanced cholesterol levels.

Omega-3 Fatty Acids: While not as high as fatty fish like salmon or mackerel, tilapia still contains some omega-3 fatty acids, which are essential for brain function, reducing inflammation, and promoting heart health.

Rich in Essential Minerals: Tilapia is a good source of various important minerals such as phosphorus, selenium, and potassium. Phosphorus plays a key role in maintaining healthy bones and teeth, while selenium supports antioxidant functions. Potassium helps regulate blood pressure and ensures proper muscle and nerve function.

Vitamins: Tilapia is rich in B vitamins, particularly niacin (vitamin B3) and vitamin B12, which help with energy production, brain function, and red blood cell formation.

Overall, tilapia is a nutritious fish, low in calories, and packed with high-quality protein, healthy fats, and essential vitamins and minerals. Whether you’re looking for a healthy meal option or a tasty addition to your diet, tilapia offers an excellent choice.