Is tilapia healthy? Safety to eat, nutrition, and how farmers raise it

It is a commonly consumed fish in the United States and globally. It is the most farmed fish in over 120 countries and territories around the world.

Health Benefits of Tilapia

Tilapia isn’t the sexiest filet in the case, but it’s the most versatile. This farm-raised fish has mild-tasting, flaky, and firm flesh — and it’s loaded with nutrition, too. You can fry it up for tacos, toss it in a stew, or broil it and serve it on a bun.

Tilapia is native to the Middle East and Africa, but now fisheries in more than 80 countries raise them. The three main species are:

• Nile (also called Black)
• Mozambique (also called Red)
• Blue

Tilapia is more affordable than seafood celebs like shrimp and salmon, and it has a better backstory, too. According to biblical scholars, tilapia is the type of fish that Jesus used to feed the masses at the Sea of Galilee.

Americans eat more than 1 pound of tilapia per person every year. Here’s what’s in it and how it boosts your health.

Nutrients per Serving

A 3-ounce fillet has:

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• 111 calories
• 22.8 grams of protein
• 2.3 grams of fat
• 0 grams of carbohydrates

Loaded With Fatty Acids

It’s a classic case of good fish getting bad press. A study of wild and farmed fish made headlines when it reported that tilapia doesn’t have as many heart-healthy omega-3 fatty acids as other fish, like salmon.

While that’s true, tilapia still packs more omega-3 fats than beef, pork, chicken, or turkey. Omega-3s support the membranes around every cell in your body and play important roles in your heart, blood vessels, lungs, and immune system — your body’s defense against germs.

Tilapia is also high in omega-6 fats, thanks to the corn it eats. Omega-6s are another essential fatty acid your body can’t make on its own. These fats help keep your cholesterol under control. They also prepare your muscle cells to respond to insulin — the hormone that helps turn sugar into energy. That’s a great benefit, especially if you have diabetes.

Protein Powerhouse

Tilapia’s nearly 23 grams of protein per serving fills you up and helps you feel full longer.

Your body uses protein to:

• Build bones and muscle
• Heal tissue
• Move oxygen through your body
• Digest food
• Balance hormones

Calcium

One tilapia filet gives your body 12 milligrams of calcium it can’t make on its own. This mineral makes your bones stronger, helps your blood clot, and tells your muscles to contract and your heart to beat.

Selenium

Tilapia has about 47 micrograms of selenium. The Recommended Dietary Allowance (RDA) for this key chemical is 55 micrograms for people ages 18 and older. Your thyroid gland needs selenium to work right. So do your DNA and reproductive and immune systems.

Low in Mercury

Because tilapia is a farm-raised fish — usually in closed-tank systems — they have less contact with pollution than other fish. This means they have the least mercury possible.

Tilapia gets the official thumbs up for children and for women who are breastfeeding or pregnant. But if you are pregnant or breastfeeding, you should limit consumption to 8-12 ounces of the fish per week.

To make sure you get all the health benefits of tilapia, buy filets that are moist and uniform in color, especially around the edges. Keep it in the fridge or freezer until you’re ready to cook.

For tilapia recipes, check out:

• Chili Tilapia With Asparagus
• Tilapia & Summer Vegetables
• Five-Spice Tilapia

Show Sources

SOURCES:
University of Wisconsin Sea Grant Institute: “Tilapia.”
Delaware Sea Grant: “Tilapia.”
Harvard Health Publishing: “Flap Over Tilapia Sends Wrong Message,” “No Need to Avoid Healthy Omega-6 Fats.”
National Institutes of Health: “Omega-3 Fatty Acids,” “Selenium.”
Mayo Clinic: “Omega-6 Fatty Acids: Can They Cause Heart Disease?”
BreastCancer.org: “Portion size.”
U.S. Department of Agriculture: “Fish, tilapia, raw.”

Piedmont Healthcare: “Why is protein important in your diet?”
National Osteoporosis Foundation: “Calcium/vitamin D.”
Environmental Defense Fund: “Tilapia.”
NYC.gov: “Eat Fish, Choose Wisely: Protect Against Mercury.”

FDA: “Selecting and Serving Fresh and Frozen Seafood Safely.”

Is tilapia healthy? Safety to eat, nutrition, and how farmers raise it

Tilapia is an easy-to-prepare, nutritious, and relatively inexpensive fish. However, tilapia farming practices may raise some safety and ethical concerns, so people should be aware of where their fish is coming from.

Tilapia is a popular fish available worldwide. It is high in protein and several important nutrients, including vitamin B12 and vitamin D.

Read more to learn about how people farm tilapia, its nutritional profile, how to prepare it, and more.

Tilapia is a mild-flavored white fish. It is easy to prepare and relatively inexpensive, making it a popular choice worldwide.

It is a commonly consumed fish in the United States and globally. It is the most farmed fish in over 120 countries and territories around the world.

Tilapia grow quickly, so they are a popular choice for farming. They are adaptable and can survive even in poor-quality water or overcrowded conditions. The most popular farmed species is native to the Nile River in North-East Africa.

Tilapia does not tolerate cold water, so farming usually takes place in warmer climates.

Tilapia eat algae but can survive on a variety of foods. A good-quality diet and a clean, spacious environment will generally produce healthier fish. In some cases, people raise the fish in cramped conditions, which can lead to disease and overcrowding.

Ocean Wise labels fish sources according to their sustainability. It considers the long-term survival of the species, its health, environmental pollution, and fishing’s impact on the ecosystem.

As of December 2021, some sustainable sources of tilapia include:

• tilapia pond farms in Ecuador
• blue tilapia raceway farms in Peru
• Nile tilapia open-net pen farms in Mexico, Honduras, and Indonesia
• tilapia recirculating aquaculture system farms in the U.S.

When farms raise the tilapia in proper conditions, they are safe to eat. People should be sure to store it properly and cook it thoroughly before eating.

The U.S. Food and Drug Administration (FDA) lists tilapia as one of the best fish choices for pregnant or breastfeeding women and children over the age of 2 years. This is due to its low mercury and contaminant content.

Over time, selective breeding has led to genetic changes in most animals and fish. This is why farmed species generally look different from those in the wild. Selective breeding can increase the amount of meat or make an animal easier to farm.

When plants or animals are genetically modified (GM) or genetically engineered, scientists have altered their DNA in a laboratory. This is a common way to make plants resistant to disease, pests, or chemicals, such as glyphosate. The FDA regulates GM foods and considers them safe for consumption.

The first genetically engineered fish the FDA approved was AquAdvantage salmon , which grows faster than salmon in the wild. After an investigation, the FDA decided that the AquAdvantage salmon was safe to eat and did not pose a threat to the environment.

The FDA has not yet approved any GM tilapia, although AquaBounty Technologies is currently developing GE trout, catfish, and other fish, which it intends to sell commercially.

Dioxins are toxic chemicals that pollute the environment and are harmful to health. They can be present in the tissue of animals, fish, and shellfish. Most countries check food for dioxin contamination.

Contaminated animal feed is a common source of dioxins. As long as farms use feed that meets safety standards , fish are unlikely to contain dioxins.

Tilapia are no more likely to contain dioxins than any other type of fish.

Tilapia is a nutritious food, and it can be part of a healthy and balanced diet.

It is a good source of protein and is relatively low in fat. Tilapia is also lower in sodium, calories, and total fat than bacon and other processed meats.

However, unlike salmon, tilapia is not particularly high in omega-3 fatty acids. Research in 2018 found that giving tilapia fish enriched feed raises their omega-3 content further, so the omega-3 content of fish may vary depending on their diet.

Choosing responsibly sourced tilapia can reduce any potential health risks. Consumers can look for the country of origin or the Ocean Wise symbol on the packaging.

There are many ways to cook tilapia, including baking, grilling, and pan-frying.

Certain methods of cooking may be healthier than others. When pan-frying fish, the best oils are generally vegetable oils, such as olive, avocado, or canola oil.

If a person prefers less oil when cooking, they can try baking or grilling the fish.

Tilapia is a lean white fish that is high in protein and low in fat. Other similar fish include :