Protein
Tilapia
Nutrition facts
Serving: 1 fillet (120 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Protein | 31.3 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 3.1 g | 4 % |
| Saturated fat | 1.1 g | 6 % |
| Sodium | 67 mg | 3 % |
| Selenium | 65 µg | 119 % |
| Vitamin B12 | 2 µg | 95 % |
| Niacin (B3) | 6 mg | 36 % |
| Vitamin D | 4 µg | 22 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Despite being a fish, tilapia is lean and low in omega-3s (EPA and DHA): it is a white fish rather than a choice for its fat content, unlike salmon or sardines.
- Nearly all tilapia sold is farmed; its fat profile depends on what it was fed in aquaculture, and published analyses have found a higher omega-6 to omega-3 ratio than in wild fatty fish.
Preparation
Cooked plain (baked, pan-fried, grilled), it stays lean; breaded and deep-fried, it picks up fat and calories that the name “tilapia” alone does not suggest.
To mention to a professional
- Fish is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
Sources
- Fish, tilapia, cooked, dry heat
- USDA FoodData Central, SR Legacy (Fish, tilapia, cooked, dry heat)
- Weaver et al., 2008 (Journal of the American Dietetic Association, fatty acid profile of tilapia compared to other fish)
- Health Canada, Mercury in Fish: consumption advice
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.