What Is Tilapia? If It's A Real Fish, If It's Good For Your Health, More

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SEE MORETilapia: Nutrition Facts, Health Benefits, Recipes, and More

iStockByJessica MigalaUpdated on November 28, 2022Medically Reviewed byKayli Anderson, RDNON THIS PAGE

• How It Is Made
• Nutrition Facts
• Tilapia vs. Other Fish
• Health Benefits
• Effect on Weight Loss
• How to Select and Store
• How to Cook
• Health Risks

ON THIS PAGE

• How It Is Made
• Nutrition Facts
• Tilapia vs. Other Fish
• Health Benefits
• Effect on Weight Loss
• How to Select and Store
• How to Cook
• Health Risks

The flaky white fish is a staple at the dinner table across the United States. It wins for its mild flavor and health benefits, as it’s low in calories and fat, and high in protein. Here’s a deeper dive into the ubiquitous fish and why you should feel good about serving it up.

Defining Tilapia and Understanding How It Became a Staple in the Seafood Aisle

Tilapia is a species of freshwater, plant-eating fish, and chances are you ate it last year. On average, each American eats more than 1 pound (lb) of the fish each year. Today, it’s the fourth most consumed fish in the United States, after tuna, salmon, and Alaskan pollock. Tilapia is an inexpensive, mild white fish that’s easy to prepare and cook, making it an appealing dinner choice. But beyond taste, it’s the farming practices that have caused tilapia to explode in popularity. Nicknamed “aqua-chicken,” tilapia can be produced on a mass scale, allowing the fish to be widely available at a high quality and an affordable price. (1)

The Truth About Tilapia: Is It a Real Fish or Genetically Engineered?

Tilapia is a farm-raised fish. Because it’s not available wild, there are concerns that tilapia is no longer a real fish but a “frankenfish.” Tilapia is produced from aquaculture, meaning they’re raised in freshwater systems and feed on algae. As Seafood Health Facts notes, these producers have developed different breeds or hybrids to improve and control the quality of growth, appearance, and flavor of the fish. (1)

What does that mean? Producers employ selective breeding techniques to cultivate a strong fish. One such strain, in part created with the organization WorldFish, is referred to as “Genetically Improved Farmed Tilapia” (GIFT). This tilapia grows faster than other tilapia varieties, and is easy to grow and farm. It also resists disease and is largely available in Asia and Africa. (2) In developing countries, where more people live in poverty and face food insecurity, this strain of tilapia is an important source of inexpensive protein. (3)

The Monterey Bay Seafood Watch recommends shopping for tilapia that was farmed in Peru, Ecuador, Colombia, Honduras, Mexico, Indonesia, or Taiwan. The organization advises against farmed tilapia from China. (4)

What Vitamins and Minerals Does Tilapia Provide? A Look at Its Nutrition Facts

The U.S. Department of Agriculture’s MyPlate guidelines list tilapia as a fish rich in protein, with more than 20 grams (g) per small fillet. It’s also relatively low in fat and has very little saturated fat, making it a lean source of protein. Here are the nutrition stats for about a 3-ounce (oz) cooked fillet: (5)

• Calories: 111
• Protein: 23 g (46 percent DV, or daily value)
• Total fat: 2 g
• Saturated fat: 1 g
• Monounsaturated fat: 1 g
• Polyunsaturated fat: 0.5 g
• Carbohydrates: 0 g
• Fiber: 0 g
• Sugar: 0 g

How Tilapia Compares With Other Fish

If it’s fish night in your house, you may be wondering what kind is best to grab. If you’re considering tilapia, here’s how it stacks up to three popular fish — salmon, cod, and tuna.

Salmon A 3-oz fillet of cooked sockeye salmon has 131 calories, 22 g of protein, and 4 g of fat. (6) Compared with tilapia, salmon contains a similar amount of calories and protein. The difference is in the fat. Salmon is a fatty fish, and it has nearly 3 times the fat of tilapia. But salmon also has 500 to 1,500 milligrams (mg) of heart-healthy omega-3 fatty acids per portion. In contrast, tilapia contains less than 200 mg.

Cod Like tilapia, cod is another flaky white fish, so one easily substitutes for the other. In terms of nutrition, a 3-oz piece of cooked cod rings in slightly lower in calories (89), protein (19 g), and fat (less than 1 g). (8) When it comes to omega-3s, cod and tilapia contain similar amounts — less than 200 mg per 3-oz portion. (1)

Tuna If you’re eating a 3-oz can of tuna, you’ll get 109 calories, 20 g of protein, and 2.5 g of fat, making it comparable with tilapia. (9) Yet tuna generally has more omega-3s than tilapia. For example, wild bluefin tuna contains 1,000 to 1,500 mg of omega-3s; canned white albacore tuna has between 500 and 1,000 mg; and canned light tuna and wild skipjack tuna have between 200 and 500 mg. (1)

Is Tilapia Good for You? A Look at the Potential Health Benefits of the Fish

Tilapia is a great source of protein that’s low in fat (2 g) and saturated fat (1 g), and offers a range of trace minerals. (5) While fatty fish (those with relatively greater amounts of omega-3s) are generally recommended by organizations like the American Heart Association to help reduce the risk of heart disease, it’s more important that you eat fish twice a week, particularly if fish is replacing high saturated-fat foods, like red or processed meats. (10) Tilapia offers a range of nutrients, and having tilapia as a lean protein source in your dinner rotation can mix things up and could help you stick to a healthy diet. (5)

Is Protein-Rich Tilapia Good for Weight Loss?

Tilapia can be part of a weight loss diet. It’s low in calories and high in protein, which keeps you satisfied longer. And though the fish is relatively high in fat, it’s largely the unsaturated kind, which promotes diet-induced thermogenesis, or post-meal calorie burn.

In addition, fish like tilapia often displaces foods like red meat or processed meats that are associated with weight gain. Fish is a key part of a Mediterranean diet, which is linked to reduced risk of obesity and abdominal fat. (11)

That said, like anything else, the weight loss potential of a food often comes down to how it’s prepared. For instance, a light sauté, bake, or grill are waistline-friendly ways to cook, whereas a deep fry or covering the fillet in rich, high-fat sauces will increase the calorie count. It’s important to make the choice that aligns with your health and weight loss goals.

How to Select and Store Tilapia for the Best Quality Possible

You can buy raw tilapia fresh from the fish counter at your grocery store or individually wrapped as frozen fillets in the frozen-foods section. When it comes to selecting fish, including tilapia, you want to buy based on quality and appearance, as well as environmental impact.

When choosing tilapia, look for fillets that have firm, shiny flesh. Some will have been previously frozen, which is completely fine. (Your grocer should list “previously frozen” on the sign.) The edges of the fillet shouldn’t be discolored, dry, or mushy. Avoid fish that smells especially fishy — this could be an indication that it’s not fresh. If you’re buying frozen tilapia fillets, make sure that the package is firmly frozen (not partially defrosted), and there shouldn’t be ice crystals in the package, which indicates that it’s old. If possible, store in a cooler for the trip home. (12)

The Monterey Bay Aquarium’s Seafood Watch program recommends farmed tilapia as the “best choice” or “good alternative,” depending on the country they come from. Specifically, you can look for those that are raised in indoor recirculating tanks (worldwide), ponds (from Ecuador) or raceway farms (from Peru) if you want to find the greenest option. (4)

If your grocer doesn’t list where the fish is coming from or how it was raised, don’t hesitate to ask — the fishmonger should have this information. You can also look for eco certifications. These may be listed on the label or the front of the package of frozen tilapia. Two organizations that certify tilapia are Global Aquaculture Alliance (BAP) and the Aquaculture Stewardship Council. You can find certified tilapia in major retailers, like Walmart, Whole Foods, and Target, according to the National Fisheries Institute. (14)

Once you get it home, put it in your fridge or freezer immediately. (12) If it’s not prepackaged, rinse under cold water, dry with paper towels, and wrap in plastic wrap. To ensure freshness, place on ice as well. You can also freeze it by wrapping in freezer bags or foil before stashing in the freezer. (12)

How Do You Cook Tilapia? 3 Preparation Methods to Consider

Tilapia can be tasty when prepared with a variety of spices and seasonings, making it a versatile fish. It’s also incredibly quick to cook, so it can help you get dinner on the table in a flash. Here are a few ways to cook tilapia tonight:

Steam Top tilapia with a variety of vegetables and wrap in a foil packet. Grill for five minutes or heat in the oven at 425 degrees F for 20 minutes.

Sear Rinse fish and pat dry with paper towels, then lightly season with salt. Cook fish for two minutes per side in a hot, oiled skillet.

Bake In a 425 degree F oven, bake fish uncovered for 20 to 25 minutes.

More Healthful Foods Like Tilapia

AvocadoBroccoliChia SeedsFlaxseedGreen TeaKaleStrawberriesQuinoa

Does Tilapia Pose Any Side Effects or Health Risks?

Some fish contain higher levels of mercury, and women who are pregnant or breastfeeding should watch their consumption of foods that contain this contaminant. The good news is that tilapia is a fish with low mercury levels, and the FDA advises eating fish like tilapia, salmon, and pollock two to three times a week. (15)

Another potential concern: There’s been buzz that eating tilapia is “worse than” a burger or bacon. (16) The rumor has been around for a decade and is based on the makeup of fats in tilapia. While salmon is rich in omega-3s, tilapia is rich in omega-6s. The thought is that an overload of omega-6s in the diet leads to inflammation in the body. The “burger or bacon” reference is taken from a legitimate study from 2008. (17) Researchers from Wake Forest University noted: “All other nutritional content aside, the inflammatory potential of hamburger and pork bacon is lower than the average serving of farmed tilapia.”

Many websites have used that sensational statement as proof that tilapia is bad for you. But the Harvard Heart Letter has since rebutted that claim, saying that while salmon may be a better choice, tilapia still makes for a healthy meal. It actually does contain some omega-3s and offers ample protein for little saturated fat (unlike a food such as bacon, which also poses health risks due to its sodium content).

Omega-6s also play an important role in the body, like improving lipid levels and blood sugar function. (16)

Meet Our ExpertsSee Our Editorial PolicyMeet Our Health Expert Network

Kayli Anderson, RDN

Medical Reviewer

Member of American College of Lifestyle Medicine

Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.

See full bio

Jessica Migala

Author

Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

See full bioSee Our Editorial PolicyMeet Our Health Expert Network

Sign up for our Diet and Nutrition Newsletter!Enter your emailSubscribeBy subscribing you agree to the Terms of Use and Privacy Policy.EDITORIAL SOURCESEveryday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.SourcesAdditional Sources

1. Tilapia. Seafood Health Facts.
2. Genetically Improved Farmed Tilapia (GIFT) Fact Sheet. WorldFish. 2015.
3. Tilapia: A Nutritious, Environmentally Friendly Fish. WorldFish. November 6, 2015.
4. Tilapia. Monterey Bay Aquarium Seafood Watch.
5. Fish, Tilapia, Cooked, Dry Heat. U.S. Department of Agriculture. April 1, 2019.
6. Fish, Salmon, Chum, Cooked, Dry Heat. U.S. Department of Agriculture. April 1, 2019.
7. Deleted, July 25, 2022.
8. Fish, Cod, Atlantic, Cooked, Dry Heat. U.S. Department of Agriculture. April 1, 2019.
9. Fish, Tuna, Light, Canned in Water, Drained Solids. U.S. Department of Agriculture. April 1, 2019.
10. Keep Saying Yes to Fish Twice a Week for Heart Health. American Heart Association. May 17, 2018.
11. Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean Diet and Long-Term Changes in Weight and Waist Circumference in the EPIC-Italy Cohort. Nutrition & Diabetes. April 25, 2018.
12. Handling Seafood. FishWatch.gov.
13. Deleted, July 25, 2022.
14. Tilapia Nutrition and 9 Things You Need to Know About Tilapia. National Fisheries Institute. January 10, 2018.
15. Advice About Eating Fish. U.S. Food and Drug Administration. September 28, 2022.
16. Flap Over Tilapia Sends the Wrong Message. Harvard Health Publishing. November 1, 2008.
17. Weaver KL, Ivester P, Chilton JA. The Content of Favorable and Unfavorable Polyunsaturated Fatty Acids Found in Commonly Eaten Fish. Journal of the American Dietetic Association. July 2008.

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