To leverage tilapia’s nutritional profile for a healthier diet, focus on its high protein and low-fat content, which can aid in weight management.

A standard serving is packed with essential nutrients like selenium and vitamin B12.

For the healthiest preparation, choose baking, grilling, or pan-searing over frying. It is beneficial to be aware that tilapia has a higher ratio of omega-6 to omega-3 fatty acids compared to oily fish.

To maximize benefits, consider the following:

• High in Lean Protein: A 3.5-ounce (100-gram) serving contains approximately 26 grams of protein at only 128 calories.
• Rich in Nutrients: It is an excellent source of selenium and vitamin B12, providing over 78% and 31% of the recommended daily intake, respectively.
• Mindful Cooking: Healthy cooking methods like baking or grilling preserve its lean profile.
• Fatty Acid Profile: Tilapia contains fewer omega-3 fatty acids than fatty fish like salmon. Balancing your diet with other omega-3 sources is recommended.

Nutrition Facts: Tilapia Fillet

A standard 100-gram (3.5-ounce) tilapia fillet is a lean source of high-quality protein, containing approximately 26 grams of protein and about 128 calories.

It is low in fat, with around 3 grams per serving, and contains no carbohydrates or sugar. This makes it a popular choice for a low-calorie, high-protein diet. The fish is also naturally low in sodium.

Tilapia provides several essential vitamins and minerals. It is particularly rich in:

• Selenium: A single serving can offer over 78% of the recommended daily intake (RDI).
• Vitamin B12: Provides about 31% of the RDI.
• Niacin: Supplies 24% of the RDI.
• Phosphorus: Contains 20% of the RDI.
• Potassium: Offers 20% of the RDI.

Tilapia Nutrition Facts (100g)

A 100-gram (3.5-ounce) serving of cooked tilapia is a lean protein source, containing about 26 grams of high-quality protein and 128 calories.

It has a very low fat content, with approximately 2.7 to 3 grams, and contains no carbohydrates. This fish is an excellent choice for a nutrient-dense food that is low in calories.

Tilapia is also a valuable source of essential vitamins and minerals.

• Key Minerals: It is rich in selenium, providing about 78% of the recommended daily intake (RDI), and a good source of phosphorus, potassium, and magnesium.
• Key Vitamins: It offers significant amounts of niacin (B3) and vitamin B12, crucial for energy metabolism and nerve function.
• Omega Fatty Acids: While it contains healthy omega-3 fatty acids, it has a higher proportion of omega-6 fatty acids.

1 whole tilapia nutrition facts

A 100-gram (3.5-ounce) serving of tilapia contains approximately 128 calories and is a significant source of protein, packing about 26 grams.

The nutritional value of a single whole tilapia can vary widely depending on its size and preparation. This fish is naturally low in fat and contains zero carbohydrates. It is an excellent source of essential vitamins and minerals that support overall health.

Key nutritional highlights for a 100g serving include:

• Protein: 26 grams
• Calories: 128
• Vitamins: A rich source of Niacin (Vitamin B3) and Vitamin B12.
• Minerals: High in Phosphorus, Selenium, and Potassium.

Tilapia is also a good source of omega-3 fatty acids, which are crucial for bodily functions. The lean protein content makes it a valuable component of a healthy diet. Always consider that the final calorie and nutrient count will change based on the cooking method.

Tilapia Nutrition Facts for a 4 oz Serving

A four-ounce (113g) raw tilapia fillet contains approximately 109 calories, 23 grams of high-quality protein, and only 2 grams of fat.

The nutritional profile makes tilapia an excellent choice for individuals seeking to increase protein intake without consuming excess calories or fat.

Cooking tilapia increases the calorie and protein concentration due to water loss, with a 4-ounce cooked portion containing about 145 calories and 30 grams of protein.

Tilapia is also a valuable source of several essential micronutrients.

• Selenium: Provides over 88% of the daily value, a vital antioxidant.
• Potassium: Contains 429 mg, which helps regulate blood pressure.
• Niacin (Vitamin B3): Offers 5 mg, important for energy metabolism.
• Phosphorus: A good source of this mineral, essential for bone health.
• Vitamin D: Contains 141 IU.

Fresh vs. Frozen Tilapia: Which is Better?

Choosing between fresh and frozen tilapia depends on your priorities, but frozen tilapia is often superior in quality and value.

Due to modern flash-freezing technology, fish are frozen within hours of being caught, which preserves their flavor, texture, and nutritional content.

This process can make frozen tilapia a “fresher” product than the “fresh” fillets at a seafood counter, which may have been in transit for several days.

Here is a direct comparison:

• Quality and Freshness: Flash-freezing locks in freshness and minimizes ice crystal formation, preserving the fish’s cellular structure. “Fresh” fish quality can degrade during transportation and storage.
• Nutritional Value: The nutritional difference is minimal. Freezing effectively preserves tilapia’s protein, selenium, and B vitamins. A minor loss of water-soluble vitamins can occur when thawing.
• Cost and Convenience: Frozen tilapia is generally more affordable than fresh. It also offers a significantly longer shelf life, reducing food waste.

FAQs

Q1: Is tilapia healthier than salmon?

A: They are healthy in different ways. Tilapia is healthier if your goal is maximum lean protein with the fewest calories and fat. Salmon is healthier if your goal is to consume high levels of anti-inflammatory omega-3 fatty acids for heart and brain health.

Q2: What are the main benefits of eating tilapia?

A: The main benefits are that it’s an excellent source of lean protein for muscle building, very low in calories for weight management, and packed with beneficial nutrients like selenium for immune support and vitamin B12 for nerve function.

Q3: Is tilapia an inflammatory food?

A: Due to its higher omega-6 content, it is technically more “pro-inflammatory” than an omega-3 rich fish like salmon. However, because its total fat content is so low, a single serving of tilapia is unlikely to have a significant inflammatory effect on its own. The overall balance of your entire diet is far more important.

Q4:6 oz tilapia nutrition facts

A:6-oz serving of tilapia typically contains about 160 calories, 34 grams of protein, and 3 grams of fat.