Tilapia Fish: Benefits And Dangers - Healthline

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Nutrition

Evidence BasedIs Tilapia Good for You?

Medically reviewed by Amy Richter, MS, RD — Written by Keith Pearson, PhD, RD — Updated on October 1, 2025

Tilapia contains beneficial nutrients. However, depending on where the fish is sourced, there may be a higher risk of safety concerns, including bacterial contamination.

Many people love tilapia because it is relatively affordable and doesn’t taste very fishy.

However, scientific studies have highlighted concerns about tilapia’s fat content. Several reports also raise questions surrounding tilapia farming practices.

As a result, many people claim that you should avoid this fish altogether and that it may even be harmful to health.

This article reviews the possible benefits and dangers of eating tilapia.

What is tilapia?

The name tilapia actually refers to several species of mostly freshwater fish that belong to the cichlid family.

Although wild tilapia are native to Africa, the fish has been introduced throughout the world and is now farmed in over 135 countries.

The benefits and dangers of tilapia depend largely on differences in farming practices, which vary by location.

China is by far the world’s largest producer of tilapia. They produce around 1.7 million tonnes annually and provide the majority of the United States’ tilapia imports.

Contains various nutrients

Tilapia contains a range of nutrients.

One 87 gram (g) cooked fillet contains the following:

Calories: 111 kcal
Protein: 22.8 g
Total fat: 2.3 g
Calcium: 12.2 milligrams (mg)
Iron: 0.6 mg
Magnesium: 29.6 mg
Phosphorus: 177 mg
Potassium: 331 mg
Sodium: 48.7 mg
Selenium: 47.3 micrograms (µg)
Niacin: 4.12 mg
Folate: 5.22 µg
Vitamin B12: 1.62 µg

Claims of possible inflammation

Some people claim that consuming tilapia may lead to inflammation. This is because it contains more omega-6 fatty acids than omega-3s. However, there is no real evidence to support this.

While both types are necessary for health, most people consume too many omega-6s and not enough omega-3s, a pattern thought to contribute to inflammation.

The typical Western diet has an omega-6 to omega-3 ratio of 20:1. Although there is no scientific consensus, some experts recommend a more balanced ratio between 1:1 and 4:1 for optimal health.

Tilapia’s ratio is 1.5, which falls well within this range. It’s also a lean fish, with only 2.7 g of fat per 100 g cooked.

It’s also important to note that the omega-6 to omega-3 ratio is best used to evaluate overall dietary patterns, not single foods. Avoiding a food solely because it contains more omega-6s than omega-3s is unnecessary, especially since many common foods, such as peanuts, have much higher ratios.

The safest way to eat tilapia and better alternatives

The McGill University in Canada notes that, while tilapia in the wild feed on algae, some fish farms in Asia feed tilapia with poultry, sheep, or hog manure. This increases the risk of bacterial contamination.

Because of these potential farming practices, it is best to avoid tilapia from China and look for tilapia from other parts of the world.

The Monterey Bay Aquarium Seafood Watch recommends buying tilapia from:

Colombia
Indonesia
Taiwan
Mexico

They suggest that it may be best to avoid tilapia sourced from China, as some evidence suggests the use of banned antibiotics, which can contribute to antibiotic resistance.

»Learn more:Best Types of Fish to Eat

The bottom line

Tilapia contains a range of nutrients that may benefit overall health. However, there are several reasons why you may want to avoid or limit tilapia.

There have been reports of using animal feces as food at tilapia farms in Asia. Because of this, if you choose to eat tilapia, it is best to avoid fish from China. It may be best to look for tilapia from Colombia, Indonesia, Taiwan, or Mexico.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

DiNicolantonio JJ, et al. (2021). The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies.https://pmc.ncbi.nlm.nih.gov/articles/PMC8504498/
El-Sayed A-FM, et al. (2023). From Africa to the world—The journey of Nile tilapia.https://onlinelibrary.wiley.com/doi/10.1111/raq.12738
Fish, tilapia, cooked, dry heat. (2019).https://fdc.nal.usda.gov/food-details/175177/nutrients
Peanuts, all types, dry-roasted, without salt. (2019).https://fdc.nal.usda.gov/food-details/173806/nutrients
Sustainable tilapia guide. (n.d.).https://www.seafoodwatch.org/recommendations/download-consumer-guides/sustainable-tilapia-guide
Tilapia and the “poop connection”. (n.d.).https://www.mcgill.ca/oss/article/nutrition-quackery/tilapia-and-poop-connection
Tilapia markets and producers diversifying as traditional large players lag. (2018).https://www.fao.org/in-action/globefish/news-events/news/news-detail/Tilapia-markets-and-producers-diversifying-as-traditional-large-players-lag/en
Torrissen M, et al. (2025). Global variations in omega-3 fatty acid status and omega-6:omega-3 ratios: Insights from > 500,000 whole-blood dried blood spot samples.https://pmc.ncbi.nlm.nih.gov/articles/PMC12335782/
Young K. (2009). Omega-6 (n-6) and omega-3 (n-3) fatty acids in tilapia and human health: A review.https://pubmed.ncbi.nlm.nih.gov/19757249/
Zhang Y, et al. (2024). Higher ratio of plasma omega-6/omega-3 fatty acids is associated with greater risk of all-cause, cancer, and cardiovascular mortality: A population-based cohort study in UK Biobank.https://pmc.ncbi.nlm.nih.gov/articles/PMC10997328/

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Medically reviewed by Amy Richter, MS, RD — Written by Keith Pearson, PhD, RD — Updated on October 1, 2025

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Nutrition

What is tilapia?

Contains various nutrients

Claims of possible inflammation

The safest way to eat tilapia and better alternatives

The bottom line

How we reviewed this article:

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