Tilapia Fish: Benefits and Dangers

Tilapia is an inexpensive, mild-flavored fish. It is the fourth most commonly consumed type of seafood in
the United States.

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 your health.

This article examines the evidence and reviews the 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 (1).

It is an ideal fish for farming because it doesn’t mind being crowded, grows quickly and consumes a
cheap vegetarian diet. These qualities translate to a relatively inexpensive product compared to other
types of seafood.

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 over 1.6 million metric tons annually
and provide the majority of the United States’ tilapia imports (2).

SUMMARY:

Tilapia is the name for several species of freshwater fish. Although farmed all over the world, China is
the largest producer of this fish.

It’s an Excellent Source of Protein and Nutrients

Tilapia is a pretty impressive source of protein. In 3.5 ounces (100 grams), it packs 26 grams of protein
and only 128 calories (3).
Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin
B12, phosphorus, selenium and potassium.

A 3.5-ounce serving contains the following (3):

Calories: 128

Carbs: 0 grams

Protein: 26 grams

Fats: 3 grams

Niacin: 24% of the RDI

Vitamin B12: 31% of the RDI

Phosphorus: 20% of the RDI

Selenium: 78% of the RDI

Potassium: 20% of the RDI

Tilapia is also a lean source of protein, with only 3 grams of fat per serving.

However, the type of fat in this fish contributes to its bad reputation. The next section further discusses
the fat in tilapia.

SUMMARY:

Tilapia is a lean source of protein that is full of various vitamins and minerals.

Its Omega-6 to Omega-3 Ratio May Lead to Inflammation

Fish are almost universally considered one of the healthiest foods on the planet.
One of the main reasons for this is that fish like salmon, trout, albacore tuna and sardines contain large
amounts of omega-3 fatty acids. In fact, wild-caught salmon contains over 2,500 mg of omega-3s per
3.5-ounce (100-gram) serving (4).

Omega-3 fatty acids are healthy fats that lower inflammation and blood triglycerides. They have also
been associated with a reduced risk of heart disease (5Trusted Source, 6Trusted Source, 7Trusted
Source).

The bad news for tilapia is that it only contains 240 mg of omega-3 fatty acids per serving — ten times
less omega-3 than wild salmon (3).

If that wasn't bad enough, tilapia contains more omega-6 fatty acids than it does omega-3.

Omega-6 fatty acids are highly controversial but generally regarded as less healthy than omega-3s. Some
people even believe omega-6 fatty acids can be harmful and increase inflammation if eaten in excess
(8Trusted Source).

The recommended ratio of omega-6 to omega-3 in the diet is typically as close to 1:1 as possible.
Consuming fish high in omega-3 like salmon will more easily help you meet this target, while tilapia does
not offer much help (9Trusted Source).

In fact, several experts caution against consuming tilapia if you are trying to lower your risk of
inflammatory diseases like heart disease