Tilapia is low in fat and providesproteinand nutrients such as selenium, vitamin B12, and niacin.
In the past, some farm-raised tilapia fed on animal waste.
The fish also provides small amounts of heart-healthy mono- andpolyunsaturated fats.
LauriPatterson / Getty Images
One serving of tilapia provides about 38% of that amount.
Safety Concerns
Tilapia gets negative attention mainly due to how the fish is farmed.
“Tilapia” is a general term for several fish species in theCichlidaefamily.
The most common species include:
Most of the tilapia that you find in the supermarket are red tilapia.
Sourcing
Experts recommend carefully selecting tilapia based on where it is sourced and avoiding it from China.
Recommended sources include the following:
Tilapia from China may contain illegalantibioticsandantimicrobials, making them the riskiest choice.
You may be able to find information about where tilapia comes from on the product label.
If not, ask the store clerk.
If you have a known allergy to tilapia, you should avoid it.
Tilapia is high in protein, low in calories, and contains many vital nutrients.
Some health benefits of tilapia may include protecting your heart and bones and preventing cancer.
It can be a healthy addition to most people’s diets when sourced well.
Henry Ford Health.Why does tilapia get a bad rap?.
USDA FoodData Central.Fish, tilapia, raw
USDA.Dietary Guidelines for Americans.
2018;1(1):CD005195.
doi:10.1002/14651858.CD005195.pub4
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: Important for bone health.
Purdue University.Tilapia farmed fish fact sheet.
Monterey Bay Aquarium Seafood Watch.Tilapia.
U.S. Food and Drug Administration.Mercury levels in commercial fish and shellfish.
U.S. FDAMercury Levels in Commercial Fish and Shellfish
Virginia Department of Health.
Mercury Fact Sheet
American College of Allergy, Asthma, and Immunology.Fish.
U.S. Department of Agriculture.
Food Safety and Inspection Service.Safe minimum internal temperature chart.
