Tilapia Nutrition

Hundreds of species of cichlid fish from the tilapiine cichlid tribe are known as 'tilapia fish' in the layman's language. Because of their large size, fast growth and delicious taste, tilapias play a major role in fish-farming activities. Tilapia is the third most important fish in aquaculture after carps and salmonids. Ways of cooking tilapia may vary from region to region but it remains to be one of the most sought-after white fish. It is a rich source of protein. The most important characteristic of this fish is that it is a fast growing and short-lived fish that has a vegetarian diet. So it does not accumulate high levels of mercury. According to the United States Food and Drug Administration (USDA), among all fish, tilapia has one of the lowest levels of mercury. Besides, it is available at relatively low expense. By consuming aquatic vegetation, tilapias help clean the water and hence are purposely cultivated in the canals that provide drinking water. As grilled or fried tilapias and tilapia tacos are consumed widely, the information on nutrition facts of tilapia may help clear all doubts in the minds of people who love to eat it often.

Nutritional Value of Tilapia
Cooked, (dry heat) tilapia, 3.5 oz (100 g) Contains:

• Calories: 128 kcal
• Protein: 26 gm
• Carbohydrate: 0 gm
• Total Fat: 3 gm
• Saturated fat: 1 gm
• Unsaturated fat: 2 gm
• Trans fat: 0 gm
• Cholesterol: 57 mg
• Fiber: 0 gm
• Selenium: 54.40 mcg (78% DV)
• Vitamin B12: 1.86 mcg (31% DV)
• Niacin: 4.74 mg (24% DV)
• Phosphorus: 204.00 mg (20% DV)
• Potassium: 380 mg (11% DV)

Nutritional Benefits of Tilapia
One ounce of tilapia contains 27 calories. As you can see, tilapia provides a substantial amount of protein without adding many calories to your diet and it contains no carbohydrates. It is also known as the 'food fish of the 21st century'. It can be included in a high protein low carb diet. Tilapia is very rich in phosphorus, niacin, selenium and vitamin B12 and is a good source of potassium. Vitamin B12 helps boost your energy levels by promoting the process of metabolism and potassium helps maintain heart health.

Some study researches show that eating tilapia is not good for those who are suffering from heart problems, as farm raised tilapias have very low levels of beneficial omega-3 fatty acids and perhaps worse, very high levels of omega-6 fatty acids. But compared to bacon, the fish has high levels of proteins and low levels of fat. Moreover it is richer in other vitamins and minerals than bacon. So, according to other study groups, it is not fair to call tilapia as worse food, just because it contains less omega-3 than salmon and more omega-6 than bacon. Instead, it should be fed properly; so that tilapia consumers would receive the essential nutrients. Omega-3 fatty acids help lower blood pressure. They also help lower the risk of certain cancers. Omega-6 fatty acids help lower cholesterol levels but they are responsible for increased risk for blood clots, arthritis, inflammatory bowel disease and certain cancers.

Instead of frying tilapia, you should opt for grilled, boiled or steamed tilapia which will help you cut down on total fat in the diet. And still, if you want to fry or sauté it, you may use canola or olive oil. Try cooking the fish in coconut milk as in ginataang tilapia. Calories and tilapia nutrition may change according to the ingredients of the dish and the methods of preparation.

Nutrients in Fried Tilapia
Fried Tilapia (274 gm) will contain:

• Calories: 282 kcal
• Protein: 25.3 gm
• Carbohydrate: 8.3 gm
• Total Fat: 16.4 g
• Saturated fat: 3.3 gm
• Sodium: 95 mg
• Cholesterol: 53 mg
• Fiber: 1.9 gm

Nutrients in Grilled Tilapia
1 fillet of 89 gm will contain:

• Calories: 80 kcal
• Protein: 14 gm
• Carbohydrate: 1 gm
• Total Fat: 2.5 gm
• Saturated fat: 0.5 gm
• Unsaturated fat: 1.5 gm
• Trans fat: 0 g
• Cholesterol: 50 mg
• Fiber: 0 g
• Sodium: 360 mg
• Potassium: 280 mg

In short, tilapia is a good source of proteins, when consumed in the right way. It is good to eat fish regularly, at least twice a week. As you now know tilapia nutrition facts, you can opt for a variety of fatty fish; for instance, you can combine tilapia with omega-3-rich fish (like tuna, salmon, and mackerel) for a more balanced mix of fats.