Tilapia Nutrition Facts, Calories and Top 13 Health Benefits

Are Tilapia Good for You?

Tilapia is a widely consumed fish, recognized for its mild flavor and affordability, making it the fourth most commonly eaten seafood in the United States. It’s a nutritious food, packed with protein and various vitamins and minerals. A 3.5-ounce (100-gram) serving of tilapia contains 26 grams of protein and only 128 calories (Pearson, 2023). It’s also a good source of selenium, vitamin B12, niacin, and phosphorus (Begum, 2024). Due to its low mercury content, 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 two years old (Sissons & Kandola, 2023). However, concerns exist regarding its lower omega-3 fatty acid content compared to other fish and farming practices, particularly in some regions like China, which can affect its safety and nutritional profile (Pearson, 2023; Begum, 2024).

This article, with information current as of August 2025, will delve deeper into various aspects of tilapia, including: 13 powerful health benefits of tilapia, tilapia nutrition facts, tilapia risks and side effects, tilapia substitutes, popular tilapia diets, tilapia storage tips, 8 functional tilapia home remedies, tilapia and weight management, and tilapia for health conditions.

13 Powerful Health Benefits of Tilapia

Tilapia is more than just an affordable protein source; it offers a range of health benefits backed by nutritional science. Each of the following advantages is supported by its nutrient profile and research.

1. Excellent Source of High-Quality Protein

Tilapia is a powerhouse of protein. A single 3.5-ounce (100-gram) serving packs an impressive 26 grams of protein, while a slightly larger fillet of 116 grams contains about 23 grams of protein (Pearson, 2023; Begum, 2024). Protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting overall body function. Its high protein content also helps you feel full longer, which can aid in weight management (Begum, 2024).

2. Rich in Selenium

This fish is an outstanding source of selenium, a vital mineral that acts as a powerful antioxidant. A 3.5-ounce (100-gram) serving provides 78% of the Recommended Daily Intake (RDI) for selenium, and one 116-gram fillet offers about 46.7 micrograms, which is 88% of your daily value (Pearson, 2023; Begum, 2024). Selenium plays a key role in protecting against cell damage, supporting thyroid function, and boosting the immune system (Begum, 2024).

3. Good Source of Vitamin B12

Vitamin B12 is essential for nerve function, the formation of red blood cells, and DNA synthesis. Tilapia provides a significant amount of this nutrient, with a 3.5-ounce (100-gram) serving containing 31% of the RDI. A 116-gram fillet offers 1.59 micrograms of Vitamin B12 (Link, 2023; Kubala, 2024).

4. Provides Niacin (Vitamin B3)

Niacin, another B vitamin found in tilapia, is important for converting food into energy and supporting digestive health, skin health, and nerve function. You can get 24% of your RDI for niacin from a 3.5-ounce (100-gram) serving of tilapia, or 4.1 milligrams from a 116-gram fillet (Kubala, 2024; Valeii, 2025).

5. Contains Essential Phosphorus

Phosphorus is critical for bone health, energy production, and cell membrane structure. Tilapia is a good source, with a 3.5-ounce (100-gram) serving offering 20% of the RDI. A 116-gram fillet contains 191 milligrams of phosphorus (Lui, 2022; Whitley, 2023).

6. Offers Potassium

Potassium is an important mineral and electrolyte that helps regulate fluid balance, nerve signals, and muscle contractions. A 3.5-ounce (100-gram) serving of tilapia provides 20% of the RDI for potassium, while a 116-gram fillet offers 338 milligrams (Staughton, 2024; Valeii, 2025).

7. Low in Calories and Fat (Lean Protein)

For those managing their calorie intake, tilapia is an excellent choice. It’s a lean source of protein, with only 128 calories and 3 grams of fat per 3.5-ounce (100-gram) serving (Link, 2023). This makes it a lighter alternative to many other protein sources like bacon or processed meats (Whitley, 2023).

8. May Contribute to Lower Cancer Risk

The high selenium content in tilapia may play a role in cancer prevention. Selenium is a mineral linked to a reduced risk of certain cancers due to its antioxidant properties and its role in DNA repair and immune function. A single 116-gram fillet provides 88% of your daily selenium needs (Begum, 2024).

9. Supports Heart Health

While tilapia doesn’t boast the high omega-3 levels of fatty fish like salmon, it does contain these beneficial fats. Omega-3 fatty acids are known to reduce blood clotting, lower blood pressure, and decrease the risk of strokes and heart failure (Staughton, 2024). Tilapia provides about 240 mg of omega-3 fatty acids per 3.5-ounce serving (Valeii, 2025). It also contains omega-6 fatty acids, which, in healthy amounts, can help manage cholesterol and blood sugar (Whitley, 2023).

10. Promotes Bone Strength

Tilapia contains several nutrients essential for building and maintaining strong bones, including calcium, vitamin D, magnesium, and phosphorus (Valeii, 2025). A 116-gram fillet provides 11.7 milligrams of calcium and an impressive 3.51 micrograms of vitamin D, alongside significant phosphorus content (Begum, 2024).

11. Aids in Weight Management

As a lean protein source, tilapia can be a valuable part of a weight management plan. Protein helps increase satiety, making you feel fuller for longer and potentially reducing overall calorie intake (Valeii 2025; Pearson, 2023). Some studies have linked fish consumption in general to weight loss (Kubala, 2024).

12. Low in Mercury

A significant advantage of tilapia is its low mercury content. Because it’s often farm-raised in closed-tank systems and doesn’t consume smaller fish, it accumulates less mercury than many other types of wild fish (Begum, 2024). This makes it a safe seafood choice, even for vulnerable populations like pregnant women, breastfeeding mothers, and young children, who are encouraged to eat 8-12 ounces of low-mercury seafood per week (Sissons & Kandola, 2023).

13. Rich in Vitamin D

Beyond its role in bone health, Vitamin D is crucial for immune function and overall well-being. Tilapia is a good source, with a 116-gram fillet containing 3.51 micrograms of Vitamin D (Lui, 2022). This is particularly beneficial as many people have insufficient levels of this important vitamin.

Tilapia Nutrition Facts

The numerous health benefits of tilapia can be further understood by examining its impressive nutritional profile, which is analyzed in detail below:

Tilapia nutrition table

Tilapia is a nutrient-dense food, offering high protein and a range of essential vitamins and minerals with relatively few calories. The table below outlines the nutritional content for a standard serving size (116g fillet) and per 100 grams.

How many calories are in tilapia?

A raw tilapia fillet of about 116 grams contains approximately 111 calories, which is roughly 5.5% of the daily recommended intake (DRI) for a 2000-calorie diet (Valeii, 2025). Per 100 grams, tilapia has about 96 calories, or around 4.8% of the DRI (Pearson, 2023). To burn off 111 calories, a 155-pound person might need to walk at a moderate pace for about 30 minutes, or jog for about 10-12 minutes, though this can vary based on individual metabolism and activity intensity.

How much protein is in tilapia?

Tilapia is an excellent source of lean protein. A 116-gram fillet provides around 23.3 grams of protein, fulfilling about 47% of the DRI for a 165-pound (75kg) adult who needs roughly 60 grams of protein daily (Valeii, 2025). Per 100 grams, tilapia offers about 20.1 grams of protein, which is approximately 40% of the DRI (Pearson, 2023; National Fisheries Institute, 2018).

How many carbs are in tilapia?

Tilapia is naturally carbohydrate-free. Both a 116-gram serving and a 100-gram portion contain 0 grams of carbohydrates, making it 0% of the DRI for carbohydrates (Pearson, 2023; Valeii, 2025). This makes it a suitable choice for low-carb diets.

How much fat is in tilapia?

Tilapia is a low-fat fish. A 116-gram serving contains about 2 grams of total fat, which is approximately 3% of the DRI. Per 100 grams, tilapia has around 1.7 grams of total fat, or roughly 2.6% of the DRI (Pearson, 2023; Valeii, 2025). The fat content includes healthier unsaturated fats.

Here’s a breakdown of the types of fat in a 116g serving of tilapia (Valeii, 2025):

Are tilapia high in cholesterol?

Tilapia contains a moderate amount of cholesterol. A 116-gram fillet has about 55 milligrams of cholesterol, which is roughly 18% of the DRI (Begum, 2024). Per 100 grams, tilapia provides approximately 47 milligrams of cholesterol, equating to about 16% of the DRI. This amount is comparable to other fish and lower than some shellfish like shrimp or lobster (Begum, 2024).

Minerals in tilapia

Tilapia is a good source of several essential minerals that contribute to various bodily functions.

In summary, tilapia is particularly rich in selenium, providing almost all of the daily requirement in a single serving. It’s also a good source of phosphorus and potassium, with notable amounts of magnesium, iron, and calcium, all contributing to overall health and well-being.

Vitamins in tilapia

Tilapia is an excellent source of several B vitamins and also provides a good amount of Vitamin D.

Tilapia stands out for its high Vitamin B12 content, meeting three-quarters of the daily need in one serving. It’s also a significant source of niacin and Vitamin D, a nutrient often lacking in many diets. It further contributes to choline and folate intake, supporting various essential bodily processes.

Tilapia Risks and Side Effects

While tilapia is generally a safe and healthy fish, there are a few potential risks and side effects to be aware of. Fish allergies, including to tilapia, can occur and may develop in adulthood. Symptoms can range from mild (hives, stomach cramps) to severe (impaired breathing). If you suspect a fish allergy, it’s crucial to consult a doctor for diagnosis and guidance. Since an allergy to one type of finned fish may indicate an allergy to others, caution is advised (Begum, 2024; Valeii, 2025).

Concerns regarding farming practices, especially in some regions like China, have been raised. These include the potential use of animal waste as feed, which could increase the risk of bacterial contamination like Salmonella, and the use of unapproved antibiotics and chemicals (Pearson, 2023; Begum, 2024). To mitigate these risks, it’s recommended to choose tilapia sourced from countries with better farming regulations, such as Ecuador, Peru, Canada, the Netherlands, or the United States. Look for certifications like the Aquaculture Stewardship Council (ASC), Best Aquaculture Practices (BAP), or Naturland (Valeii, 2025).

Another nutritional consideration is tilapia’s fatty acid profile. It contains significantly less omega-3 fatty acids than oily fish like salmon and has a higher ratio of omega-6 to omega-3 fatty acids (Pearson, 2023). While omega-6 fatty acids are essential, an excessive intake relative to omega-3s may contribute to inflammation (Pearson, 2023). However, tilapia’s overall fat profile is still considered much better than many animal proteins high in saturated fat (National Fisheries Institute, 2018).

Debunking myths about tilapia

Myth: Tilapia is a “fake” or “junk” fish with no nutritional value.
Fact: Tilapia are real fish that have been consumed for thousands of years. Farmed tilapia are bred for efficient food production, but they are indeed real fish with skin and bones. Nutritionally, tilapia is a lean source of protein, low in calories, and provides essential vitamins and minerals like selenium, vitamin B12, niacin, phosphorus, and vitamin D. While lower in omega-3s than some other fish, it still offers more of these healthy fats than beef, poultry, or pork (Begum, 2024; National Fisheries Institute, 2018). Suggestions that tilapia is nutritionally comparable to bacon or doughnuts are inaccurate and misleading (National Fisheries Institute, 2018).

Myth: Tilapia are always fed poop.
Fact: While a 2009 study noted that in some foreign fish farming operations (not specifically tilapia farms), livestock manure was sometimes used in fields or fish feed, this is not standard practice for commercially farmed tilapia, especially those imported into the U.S. (National Fisheries Institute, 2018). Commercially farmed tilapia are generally fed formulated pellets designed to meet their complete dietary needs. U.S. restaurants and retailers typically have sourcing standards that would not tolerate such practices, and many only source from certified farms that are audited for feed quality and other farming aspects. The FDA has also stated it is “not aware of evidence to support the claim that this practice is occurring” broadly in tilapia imported to the U.S. (National Fisheries Institute, 2018).

Myth: Farmed tilapia are full of harmful chemicals like PCBs.
Fact: This is untrue. According to a Harvard University study, only nine percent of PCBs in the American diet come from the consumption of all fish, while twenty percent come from vegetables. No health professional suggests avoiding vegetables to reduce PCB intake. The vast majority of tilapia consumed in the U.S. comes from farms adhering to rigorous safety and environmental standards, often verified by third-party certifications like BAP or ASC (National Fisheries Institute, 2018). These standards regulate the use of veterinary drugs and other chemicals.

Tilapia Substitutes

If you’re looking for alternatives to tilapia, several other white fish offer similar textures and culinary uses, though their nutritional profiles can vary.

Here’s a quick comparison of tilapia and some common substitutes, focusing on protein, omega-3s (combined EPA+DHA), and selenium per 100g cooked portion:

Cod is a popular white fish with a mild flavor and flaky texture, similar to tilapia.
Tips for use: Cod is versatile and can be baked, broiled, fried, or used in fish and chips or chowders.
Benefits over tilapia: Cod often contains slightly more omega-3 fatty acids, although still less than oily fish.
Drawbacks compared to tilapia: Cod can sometimes be more expensive than tilapia and may have slightly less selenium.

Trout (especially Rainbow Trout) is another excellent option with a slightly more distinct flavor than tilapia but still relatively mild.
Tips for use: Trout is delicious pan-fried, baked, grilled, or smoked. Its skin is often eaten.
Benefits over tilapia: Trout is significantly higher in omega-3 fatty acids, offering substantial heart health benefits.
Drawbacks compared to tilapia: Trout is generally more expensive and has a lower selenium content.

Sea Bass encompasses various species, generally offering a mild, slightly sweet flavor and a firm texture.
Tips for use: Sea bass is well-suited for grilling, baking, steaming, or pan-searing.
Benefits over tilapia: Sea bass typically provides more omega-3 fatty acids than tilapia.
Drawbacks compared to tilapia: It can be considerably more expensive and its sustainability can vary greatly by species and origin, so careful sourcing is important.

Pollock is a very mild, white, and flaky fish, often used in processed fish products like fish sticks but also available as fillets.
Tips for use: Pollock is great for breading and frying, baking, or using in dishes like fish tacos.
Benefits over tilapia: Pollock is generally very affordable and low in fat. Its omega-3 content can be comparable or slightly higher than tilapia.
Drawbacks compared to tilapia: Some may find its flavor very neutral or its texture slightly softer. Selenium content is generally lower than tilapia.

Mackerel (specifically Atlantic Mackerel for lower mercury) is an oily fish with a richer, more pronounced flavor.
Tips for use: Mackerel is excellent grilled, smoked, baked, or pan-fried. Its strong flavor holds up well to bold seasonings.
Benefits over tilapia: Mackerel is an exceptional source of omega-3 fatty acids, far exceeding tilapia. It also provides a good amount of Vitamin D.
Drawbacks compared to tilapia: Its flavor is much stronger and “fishier,” which may not appeal to everyone who enjoys tilapia’s mildness. It’s also a fattier fish, though these are healthy fats.

Popular Tilapia Diets

How to add tilapia safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available tilapia-friendly diet options:

1. Mediterranean Diet: Emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. Fish, including tilapia, is a key protein source.
2. Keto (Ketogenic) Diet: A very low-carbohydrate, high-fat diet. Tilapia fits well due to its zero-carb content and can be prepared with keto-friendly fats.
3. Paleo Diet: Focuses on foods presumed to be available to Paleolithic humans, such as lean meats, fish, fruits, vegetables, nuts, and seeds. Tilapia is a suitable fish option.
4. Low-Carb Diet (General): Various diets restrict carbohydrate intake to different degrees. Tilapia is excellent for these due to its lack of carbs.
5. High-Protein Diet: Prioritizes protein intake for satiety, muscle maintenance, or growth. Tilapia is a lean, high-protein food.
6. Pescetarian Diet: A vegetarian diet that includes fish and seafood. Tilapia is a common choice for pescetarians due to its mild flavor and affordability.

The Mediterranean Diet is widely regarded by health professionals as one of the healthiest eating patterns, associated with numerous long-term health benefits. Tilapia fits seamlessly into this diet as a lean protein, often prepared with olive oil, herbs, and vegetables.

A Keto Diet can be effective for short-term weight loss and blood sugar control, and tilapia’s zero-carb profile makes it a staple. However, the diet is highly restrictive and its long-term health effects are still being studied. Careful planning is needed to ensure nutritional adequacy.

The Paleo Diet encourages whole, unprocessed foods, and tilapia is a suitable choice. Like keto, it can be restrictive, eliminating entire food groups like grains and legumes, which may not be necessary or beneficial for everyone.

General Low-Carb Diets are popular for weight management. Tilapia is ideal for these diets due to its lack of carbohydrates and high protein content, which promotes fullness. The degree of carbohydrate restriction varies, impacting the diet’s sustainability and potential nutritional gaps.

A High-Protein Diet leverages tilapia’s excellent protein content to support muscle health and satiety. While beneficial for many, extremely high protein intake should be approached with caution, particularly by individuals with pre-existing kidney conditions. Balance with other macronutrients is key.

The Pescetarian Diet offers the health advantages of a vegetarian diet along with the benefits of fish consumption, such as omega-3 fatty acids (though tilapia is lower in these than fatty fish). It’s generally considered a healthy and sustainable dietary pattern.

How to Cook Tilapia?

Baked tilapia is a popular and healthy cooking method.
Tips: Season fillets with herbs, lemon juice, and a little olive oil or butter. Bake at around 400°F (200°C) for 10-20 minutes, depending on thickness, until the fish flakes easily (Katerina, 2023; Gore, 2024). Placing lemon slices on top can add moisture and flavor (Gore, 2024).
Benefits: Baking requires minimal added fat and helps retain moisture. It’s an easy way to cook fish without much hands-on time.
Nutrient Loss: Baking is generally considered a good method for retaining nutrients, especially omega-3 fatty acids, compared to frying. Some B vitamins might be lost to a lesser extent due to heat.

Pan-fried or Sautéed tilapia offers a crispy exterior.
Tips: Lightly coat fillets in flour or cornstarch for a crispier texture. Cook in a skillet with a small amount of oil or butter over medium-high heat for about 2-4 minutes per side (Allrecipes, n.d.).
Benefits: Quick cooking time and can develop a nice browning and flavor.
Nutrient Loss: Frying, especially deep frying, can lead to greater loss of omega-3s and can add unhealthy fats if excessive oil is used or if the oil is repeatedly heated. Pan-frying with minimal oil is better, but some nutrient loss, particularly of heat-sensitive vitamins, is expected.

Grilled tilapia provides a smoky flavor.
Tips: Brush fillets with oil to prevent sticking and season well. Grill over medium-high heat for about 3-5 minutes per side. Using a grill basket can be helpful for delicate fillets.
Benefits: Adds a distinct smoky flavor and requires little added fat.
Nutrient Loss: Grilling can lead to some loss of B vitamins and potentially omega-3s, especially with high heat and longer cooking times. However, it’s generally a healthier option than frying.

Air fryer tilapia gives a “fried” texture with less oil.
Tips: Lightly spray fillets with oil and season. Cook at around 375-400°F (190-200°C) for 8-12 minutes, flipping halfway, until cooked through and crispy.
Benefits: Achieves a crispy texture similar to frying but uses significantly less oil. It’s quick and convenient.
Nutrient Loss: Similar to baking, air frying is expected to have better nutrient retention than deep frying. Some loss of heat-sensitive vitamins is likely.

Poached tilapia results in very tender and moist fish.
Tips: Simmer fillets gently in a flavorful liquid like broth, wine, or water infused with herbs and lemon, for about 5-8 minutes until opaque.
Benefits: Adds no extra fat and keeps the fish very moist. The poaching liquid can be used as a base for a sauce.
Nutrient Loss: Water-soluble vitamins (like B vitamins) can leach into the poaching liquid. However, if the liquid is consumed (e.g., as part of a sauce or soup), these nutrients can be recovered. Omega-3 retention is generally good.

Broiled tilapia cooks quickly under direct heat.
Tips: Place seasoned fillets on a broiler pan and broil 4-6 inches from the heat source for about 3-6 minutes per side, watching carefully to prevent burning.
Benefits: Very fast cooking method and can create a nicely browned surface.
Nutrient Loss: Similar to grilling, broiling can cause some loss of B vitamins and omega-3s due to the high, direct heat.

Easy Tilapia Recipes

Incorporating tilapia into your diet can be delicious and straightforward with these simple recipe ideas that cater to various meal times without sacrificing flavor or nutritional benefits.

Breakfast ideas with tilapia

Tilapia and Grits can be a savory and satisfying start to the day. A pan-fried or baked tilapia fillet served alongside creamy grits offers a Southern-inspired breakfast packed with protein.
Tilapia Breakfast Scramble involves flaking cooked tilapia and adding it to scrambled eggs with spinach, onions, and a sprinkle of cheese for a protein-rich morning meal.
Smoked Tilapia on Toast (if you can find or prepare smoked tilapia) with a smear of cream cheese and a few capers on whole-grain toast provides a flavorful and unique breakfast option.

Lunch ideas with tilapia

Tilapia Salad Sandwich is a great way to use leftover cooked tilapia. Flake the fish and mix it with Greek yogurt or mayonnaise, celery, onions, and seasonings, then serve on whole-wheat bread or in a lettuce wrap.
Tilapia Fish Tacos are a quick and flavorful lunch. Use baked, grilled, or pan-fried tilapia strips in warm tortillas with shredded cabbage, salsa, avocado, and a squeeze of lime (Food.com, n.d.).
Tilapia Quinoa Bowls can be made by topping a bed of cooked quinoa with a flaked tilapia fillet, roasted vegetables, black beans, and a light vinaigrette for a balanced and filling midday meal (Allrecipes, n.d.).

Dinner ideas with tilapia

Garlic Butter Oven Baked Tilapia is a classic and simple preparation. Season fillets with salt, pepper, thyme, oregano, and paprika, then pour over a mixture of melted butter, minced garlic, lemon juice, and zest. Bake for 10-12 minutes at 400°F (Katerina, 2023).
Parmesan Crusted Tilapia offers a delightful crunch. Coat fillets in a mixture of Parmesan cheese, breadcrumbs (or almond flour for a low-carb option), and herbs, then bake or pan-fry until golden (Allrecipes, n.d.; Taste and Tell, 2022).
Sheet Pan Blackened Tilapia with Zucchini makes for an easy cleanup. Toss zucchini with oil and seasonings, place on a sheet pan with tilapia fillets seasoned with a blackening spice blend, and bake until everything is cooked through (Amishi, 2016).

Simple tips to add tilapia to your diet

For busy individuals who may not have time to prepare elaborate meals, here are some simple ways to incorporate tilapia into your diet:

• Add flaked, cooked tilapia to store-bought soups or stews for an extra protein boost.
• Use pre-cooked or quickly baked tilapia as a salad topper for a light yet filling meal.
• Include leftover cooked tilapia in pasta dishes or stir-fries.
• Prepare a batch of baked or grilled tilapia at the beginning of the week for quick additions to meals.
• Make simple tilapia foil packets with vegetables and seasonings – just bake or grill for an easy, all-in-one meal.
• Use tilapia in homemade fish cakes or patties.
• Simply pan-sear a tilapia fillet with lemon pepper seasoning for a quick protein component to any meal.

Tilapia Storage Tips

Knowing how to cook tilapia is only part of the equation; understanding proper tilapia storage tips is crucial to make those meals last longer and ensure safety.

Shelf life of tilapia

• At room temperature: Raw tilapia should not be left at room temperature for more than two hours (DianesRestaurant.com, 2024). If the ambient temperature is above 90°F (32°C), this time is reduced to one hour.
• In the refrigerator: Fresh, raw tilapia generally lasts for 1-2 days when stored correctly in the refrigerator at temperatures between 32-38°F (0-3°C) (DianesRestaurant.com, 2024). Cooked tilapia can last for 3-4 days in the refrigerator if stored properly at 40°F (4°C) or lower (DianesRestaurant.com, 2024).
• In the freezer: Properly frozen tilapia can last for an extended period. Whole frozen tilapia can last up to 6 months, while fillets can maintain good quality for about 3 months. If vacuum-sealed, tilapia can last up to 9 months in the freezer (DianesRestaurant.com, 2024).

How to store tilapia?

Proper storage is essential to maintain the freshness and safety of tilapia. For refrigeration, always store tilapia in the coldest part of your fridge, which is typically the back or bottom shelf. Ensure it’s well-wrapped or in an airtight container to prevent air exposure and odor transfer.

If you don’t plan to cook the tilapia within a day or two, freezing is the best option. Freezing significantly extends its shelf life while preserving its quality, especially if packaged correctly to prevent freezer burn. Always thaw frozen tilapia in the refrigerator, never at room temperature, to minimize bacterial growth.

How to refrigerate tilapia?

To refrigerate tilapia properly and maintain its quality for 1-2 days:

1. Ensure your refrigerator temperature is set between 32°F and 38°F (0°C to 3°C).
2. If the tilapia is not already in airtight packaging, transfer it to an airtight container or a resealable plastic bag, removing as much air as possible. Alternatively, wrap it tightly in plastic wrap or aluminum foil.
3. Place the packaged tilapia on the bottom shelf of the refrigerator, which is usually the coldest part, to ensure optimal storage conditions and to prevent any drips from contaminating other foods.
4. For best quality, consume refrigerated raw tilapia within 24-48 hours (DianesRestaurant.com, 2024).

How to freeze tilapia?

Freezing is an excellent method to extend the shelf life of tilapia for several months:

1. If freezing fresh tilapia, ensure it is as fresh as possible. Pat the fillets dry with a paper towel.
2. Wrap each fillet individually and tightly in plastic wrap or aluminum foil. For extra protection against freezer burn, you can then place these individually wrapped fillets into a heavy-duty freezer bag or an airtight freezer-safe container.
3. If using freezer bags, press out as much air as possible before sealing. Vacuum sealing is an ideal method if available, as it can extend freezer life up to 9 months.
4. Label the packages with the date of freezing.
5. Place the packaged tilapia in the coldest part of the freezer, ensuring the temperature is consistently at 0°F (-18°C) or below (DianesRestaurant.com, 2024).

Signs of Spoilage in tilapia

It’s crucial to identify spoiled tilapia to prevent foodborne illnesses. Here are key indicators:

• Odor: A strong, fishy, sour, or ammonia-like smell indicates spoilage. Fresh tilapia has a mild, almost ocean-like scent.
• Texture: The flesh should be firm and spring back when pressed. If it’s slimy, mushy, or leaves an indentation, it’s likely bad.
• Color: Fresh tilapia fillets are typically translucent and pinkish-white. A dull, grayish color, or the presence of dark spots or significant discoloration, suggests spoilage.
• Eyes (if whole fish): Fresh fish will have clear, bulging eyes. Cloudy, sunken eyes are a sign of deterioration (DianesRestaurant.com, 2024).

8 Functional Tilapia Home Remedies

Are there any less-known tips to unlock the nutritious profile of tilapia? The following tilapia remedies can have a positive effect on overall well-being.

• 1. Tilapia Skin for Burns (Clinical Application): While not a home remedy for self-application due to sterilization needs, it’s a fascinating medical use. Sterilized tilapia skin has been used in clinical settings as a xenograft for treating burns due to its high collagen content and similarity to human skin, promoting healing. This is performed by medical professionals.
• 2. Tilapia Broth for Nutrient Intake: Simmering tilapia bones (if you buy whole fish) and scraps with vegetables like carrots, celery, and onions can create a light, nutritious broth. This broth can be a source of easily digestible protein and minerals. Strain well before consuming. Store in the refrigerator for 3-4 days or freeze.
• 3. Tilapia and Sweet Potato Diet for Dogs with IBD (Veterinary Guided): For dogs with Inflammatory Bowel Disease, a veterinarian might recommend a home-prepared diet. One such diet involves tilapia and sweet potato, designed to be bland and digestible. This must be done under veterinary supervision to ensure balanced nutrition.
• 4. Simple Steamed Tilapia for Digestive Ease: For individuals needing easily digestible protein, steaming tilapia with ginger and a splash of soy sauce can be gentle on the stomach. Ginger is known for its digestive benefits. Consume immediately.
• 5. Tilapia Poultice for Minor Skin Irritations (Historical/Folkloric – Use with Extreme Caution): Historically, some cultures may have used fish skin or parts as poultices. However, applying raw, unsterilized fish to skin carries a high risk of infection and is not recommended. Modern, sterile medical treatments are far safer.
• 6. Tilapia Infused Oil for Dry Skin (Experimental – Patch Test Crucial): Some experimental home remedies involve infusing oils with various natural ingredients. Theoretically, one could attempt to infuse a carrier oil with cooked, dried tilapia (to extract any remaining oils/collagen), but the efficacy and safety are unproven. A patch test would be essential, and this is highly speculative.
• 7. Chilled Cooked Tilapia for Eye Puffiness (Temporary Relief): Similar to using cucumber slices, placing chilled, cooked (unseasoned) small pieces of tilapia over closed eyes for a few minutes might provide a temporary cooling sensation that could reduce puffiness, though this is not a scientifically validated remedy. Ensure the fish is clean and freshly cooked and cooled.
• 8. Tilapia as a Protein Boost in Smoothies (Unconventional): For those seeking a protein increase, adding a small amount of plain, cooked, and cooled flaked tilapia to a smoothie with strong flavors like fruit and spinach could be an option. The mildness of tilapia might make it less noticeable than other fish. This is an unconventional approach and taste/texture would be a factor.

It is crucial to note that many “home remedies” lack scientific backing and some, particularly those involving raw or unsterilized animal products applied to the body, can be dangerous. Always prioritize safety and consult healthcare professionals for medical conditions.

Tilapia and Weight Management

There are multiple health benefits and some traditional uses of tilapia, but what is their role in weight management? This section will analyze tilapia’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can tilapia help with weight loss?

Tilapia can be a beneficial component of a weight loss diet primarily due to its high protein and low-calorie content. Protein is known to be more satiating than carbohydrates or fats, which can help reduce overall calorie intake by promoting feelings of fullness (Kubala.com, 2024; Begum, 2024). A study published in the American Journal of Clinical Nutrition in 2005 highlighted that higher protein intake can increase satiety and lead to reduced energy consumption. While this study wasn’t specific to tilapia, tilapia’s nutritional profile aligns with these findings.

Tilapia in low-calorie diets

As a lean fish, tilapia fits well into low-calorie dietary plans. A 3.5-ounce (100-gram) serving of tilapia contains only about 128 calories, and a 3-ounce cooked serving (about 85 grams) has around 110 calories (Pearson, 2023; National Fisheries Institute, 2018). This allows for a satisfying portion of protein without a significant caloric load, making it easier to maintain a calorie deficit necessary for weight loss. The Dietary Guidelines for Americans often recommend lean proteins as part of a healthy, calorie-controlled diet.

Tilapia and satiety

The high protein content in tilapia plays a significant role in satiety, which is the feeling of fullness and satisfaction after eating. Protein influences several hormones involved in appetite regulation, such as ghrelin (the “hunger hormone”) and peptide YY (PYY), which signals fullness (Kubala.com, 2024). Research, like a 2023 study mentioned by Health.com involving adults considered obese, found that a high-protein diet was more effective for reducing body weight and fat than a low-calorie diet or intermittent fasting, partly due to increased satiety. Eating tilapia can contribute to this increased feeling of fullness, potentially helping to prevent overeating.

Tilapia and metabolism

While tilapia itself doesn’t have a dramatic direct effect on “speeding up” metabolism in the way some stimulant-containing supplements claim, its high protein content can contribute to a slightly increased thermic effect of food (TEF). TEF is the energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage. Protein has a higher TEF (20-30% of calories consumed) compared to carbohydrates (5-10%) and fats (0-3%) (Westerterp-Plantenga, 2009). Therefore, a diet rich in protein foods like tilapia can lead to a marginally higher overall daily energy expenditure. Additionally, adequate protein intake is crucial for maintaining muscle mass, especially during weight loss, and muscle tissue is more metabolically active than fat tissue.

Tilapia for Health Conditions

While weight management is important, do tilapia have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Tilapia and diabetes

While specific studies focusing solely on tilapia’s direct impact on diabetes are limited, its nutritional profile suggests potential benefits for diabetes management. As a zero-carbohydrate food high in protein, tilapia can help in managing blood sugar levels, a key aspect of diabetes care. Protein digestion is slower than carbohydrate digestion and has a minimal impact on blood glucose. The American Diabetes Association generally recommends lean proteins, including fish, as part of a healthy eating plan for individuals with diabetes. Furthermore, the vitamin D found in tilapia (144 IU per 3.9-ounce serving) may play a role, as some research has linked vitamin D deficiency to an increased risk of type 2 diabetes, although more research is needed to establish a causal relationship (Lui, 2022).

Tilapia and heart health

Tilapia can contribute to heart health primarily due to its lean protein content and the presence of some omega-3 fatty acids, though in smaller amounts than fatty fish like salmon. A well-balanced diet including fish is associated with improved heart health (FDA, 2024). Tilapia is low in saturated fat and contains monounsaturated and polyunsaturated fats, which are considered heart-healthy (Kubala, 2024). The American Heart Association recommends consuming fish as part of a heart-healthy diet. The selenium in tilapia (49 mcg or 88% DV per serving) also acts as an antioxidant, which can protect against oxidative stress, a factor in heart disease development (Lui, 2022).

Tilapia and digestive issues

For individuals with certain digestive issues, tilapia can be a good protein choice due to its typically mild flavor and flaky texture, which can make it easier to digest than red meats or fattier fish. Steamed or baked tilapia, prepared simply, is often well-tolerated. However, individual responses can vary, and those with specific digestive conditions should consult their healthcare provider. There isn’t extensive research specifically targeting tilapia for digestive disorders, but lean, easily digestible proteins are generally recommended.

Tilapia and inflammation

The role of tilapia in inflammation is somewhat complex. It contains omega-3 fatty acids, which are known for their anti-inflammatory properties. However, tilapia also has a higher ratio of omega-6 to omega-3 fatty acids compared to other fish like salmon (Pearson, 2023). While omega-6 fatty acids are essential, an excessive intake relative to omega-3s has been suggested by some experts to potentially promote inflammation It’s important to note that the overall dietary balance of these fatty acids is more critical than the content in a single food. For individuals concerned about inflammation, consuming a variety of fish, including those richer in omega-3s, is advisable. The selenium in tilapia also possesses anti-inflammatory properties (Lui, 2022).

Tilapia and cancer prevention

Some nutrients found in tilapia, particularly selenium, have been studied for their potential role in cancer prevention. Selenium is an essential mineral with antioxidant properties that helps protect cells from damage that could lead to cancer (Lui, 2022). A 3.9-ounce serving of tilapia provides 49 mcg of selenium, which is 88% of the Daily Value. Some research suggests a link between adequate selenium intake and a reduced risk of certain cancers (Kubala, 2024). However, a review of studies cited by (Valeii, 2025) did not find conclusive evidence of a link between selenium and reduced cancer risk, indicating that more research is needed in this area. It’s important to remember that diet is just one factor in cancer risk, and no single food can prevent cancer.

The available scientific literature suggests that tilapia, as part of a balanced diet, may offer benefits for certain health conditions due to its nutrient composition, particularly its lean protein, vitamin D, and selenium content. However, for specific conditions, more targeted research is often needed.

Tilapia Nutrition: Connecting the Dots

Throughout this article, we’ve explored the multifaceted nature of tilapia, covering its 13 powerful health benefits, detailed tilapia nutrition facts, potential tilapia risks and side effects, suitable tilapia substitutes, how it fits into popular tilapia diets, essential tilapia storage tips, a look at 8 functional tilapia home remedies, its role in tilapia and weight management, and its relevance for various tilapia for health conditions.

Here are some key takeaways from our exploration:

• Tilapia is the fourth most commonly consumed seafood in the United States.
• A 3.5-ounce (100-gram) serving of tilapia boasts 26 grams of protein and only 128 calories.
• Tilapia is an excellent source of selenium, providing 88% of the Daily Value in one serving.
• This fish is a significant source of Vitamin B12 (75% DV per serving) and Vitamin D (18-24% DV per serving).
• Fresh, raw tilapia lasts 1-2 days in the refrigerator, while cooked tilapia lasts 3-4 days.
• Concerns about tilapia farming are primarily linked to practices in China; sourcing from countries like Ecuador or Peru is often recommended.
• Tilapia is naturally carbohydrate-free, making it suitable for low-carb and ketogenic diets.
• The FDA lists tilapia as a “Best Choice” for pregnant women, breastfeeding mothers, and young children due to its low mercury content.

This content was last updated in August 2025, reflecting the latest available information to help you make informed dietary choices.

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Tilapia Nutrition FAQs

Got questions about tilapia? We’ve got answers. Here are some frequently asked questions about tilapia’s nutrition, safety, and storage to help you make informed choices.

What are tilapia good for?

Tilapia is an excellent source of lean protein, providing about 26 grams per 3.5-ounce (100-gram) serving, which is beneficial for muscle growth, repair, and overall satiety. It’s also packed with essential nutrients like selenium (often over 70% of the RDI per serving), vitamin B12, niacin, and phosphorus, contributing to various bodily functions including immune support and energy production. Additionally, tilapia is low in calories and fat, making it a good choice for weight management and a healthy dietary pattern.

Are tilapia healthy?

Yes, tilapia can be a healthy addition to the diet when sourced responsibly and prepared in a healthy manner. It’s a nutrient-dense food, offering high-quality protein, and significant amounts of vitamins and minerals such as vitamin B12 (over 30% RDI per serving) and phosphorus (around 20% RDI per serving). While it has a less favorable omega-6 to omega-3 fatty acid ratio compared to oily fish, its overall low fat content and richness in other nutrients make it a beneficial food choice, especially when farming practices are sustainable and safe.

Are tilapia fattening?

No, tilapia is not inherently fattening and can be a great component of a weight-conscious diet. A 3.5-ounce (100-gram) serving contains only about 128 calories and approximately 3 grams of fat, making it a very lean protein source. Its high protein content can also promote feelings of fullness, which may help in reducing overall calorie intake, thus supporting weight management rather than contributing to weight gain, provided it’s cooked using low-fat methods like baking, grilling, or broiling.

Who should avoid tilapia?

Individuals with a known fish allergy should avoid tilapia, as allergic reactions can range from mild to severe. While tilapia is low in mercury, people highly sensitive to environmental contaminants might choose to be extra cautious about the source, preferring tilapia from countries with stringent farming regulations. Those specifically advised by their doctors to consume high amounts of omega-3 fatty acids for therapeutic reasons might opt for fattier fish, although tilapia still provides some omega-3s.

Can I eat tilapia daily?

While tilapia is nutritious, eating it daily as the sole source of fish might limit the variety of nutrients you get, particularly the higher levels of omega-3 fatty acids found in other fish like salmon or mackerel. Most dietary guidelines, including those from the American Heart Association, recommend eating fish about twice a week as part of a balanced diet. If you choose to eat tilapia more frequently, ensure your overall diet is varied and you are sourcing it from reputable farms to minimize potential exposure to contaminants sometimes associated with poor aquaculture practices.

Can dogs eat tilapia?

Yes, dogs can generally eat tilapia safely, provided it is cooked thoroughly and served plain, without any bones, skin, or added spices, oils, or ingredients like garlic and onions which can be harmful to dogs. Tilapia is a source of lean protein and can be a good addition to a dog’s diet in moderation as a treat or supplement to their regular balanced dog food. Because it’s low in mercury, it’s considered one of the safer fish options for canine consumption.

Can cats eat tilapia?

Yes, cats can eat tilapia, but it must be cooked thoroughly and served plain, without any bones, seasonings, or oils. Raw fish, including tilapia, can contain bacteria or parasites harmful to cats and may lead to thiamine deficiency if fed regularly due to an enzyme called thiaminase present in some raw fish. Offering small amounts of cooked, unseasoned tilapia as an occasional treat is generally safe and can provide a good source of protein for your feline friend.

How long do tilapia last in the fridge?

Fresh, raw tilapia typically lasts for 1 to 2 days in the refrigerator when stored properly at temperatures between 32-38°F (0-3°C). If you’ve cooked tilapia, the leftovers can be safely stored in the fridge for a longer period, usually 3 to 4 days, provided they are kept in an airtight container and refrigerated promptly. Always check for signs of spoilage before consuming any stored fish, regardless of these timeframes.

Can you freeze tilapia?

Absolutely, tilapia freezes very well and it’s a common way to extend its shelf life. For best quality, fresh tilapia should be frozen as soon as possible if not used within 1-2 days. When properly wrapped in plastic wrap and then placed in a freezer bag or airtight container, tilapia fillets can last for about 3 months in the freezer at 0°F (-18°C) or below, while whole tilapia can last up to 6 months.

How to tell if tilapia are bad?

You can tell if tilapia has gone bad by using your senses. A primary indicator is a strong, unpleasant fishy, sour, or ammonia-like odor; fresh tilapia should smell mild. Visually, spoiled tilapia may appear dull or grayish instead of translucent and pinkish-white, and its flesh might be slimy or mushy to the touch, rather than firm and springy. If you notice any of these signs, it’s best to discard the fish.

How long are tilapia good for?

The duration tilapia remains good depends heavily on how it’s stored. In the refrigerator, raw tilapia is best consumed within 1 to 2 days of purchase. Cooked tilapia can last a bit longer, typically 3 to 4 days, if refrigerated promptly in an airtight container. If frozen properly at 0°F (-18°C), tilapia fillets can maintain good quality for about 3 months, and whole tilapia for up to 6 months.

How to keep tilapia fresh?

To keep tilapia fresh for the longest possible time, store it in the coldest part of your refrigerator, ideally between 32-38°F (0-3°C), as soon as you get it home. Ensure it’s in an airtight container or tightly wrapped in plastic wrap or foil to minimize air exposure. If you don’t plan to use it within 1-2 days, freezing is the best option; wrap individual fillets tightly and place them in a freezer-safe bag or container.