Tilapia is a white fish native to the Middle East and Africa, though most of the tilapia consumed globally today is farmed rather than wild-caught.
In the U.S., tilapia is largely imported from Asia and Latin America, with only a small portion being farmed domestically.
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Depending on your location, locally farmed tilapia may be available at specialty grocers, farmers’ markets, or certain restaurants.
Farm-raised tilapia can live in both saltwater and freshwater environments, offering a mild flavor profile similar to wild tilapia, although wild varieties may sometimes have a muddier taste.
Tilapia Nutrition
A 3.9-ounce uncooked (about 3 ounces cooked) serving of tilapia contains:
– **116 calories**
– **0 g carbohydrate**
– **23 g protein**
– **2 g total fat**
– **60 mg sodium (3% DV)**
– **197 mg phosphorus (28% DV)**
– **350 mg potassium (10% DV)**
– **49 mcg selenium (88% DV)**
– **28 mcg folate (7% DV)**
– **144 IU vitamin D (24% DV)**
Health Benefits of Tilapia
1. High in Protein
Tilapia provides 23 grams of protein per 4-ounce serving, making it an excellent lean protein option.
Protein is essential for cell growth, tissue repair, and the production of enzymes and hormones necessary for proper bodily functions.
2. Rich in Selenium
One serving of tilapia offers 88% of your daily selenium needs.
Selenium supports thyroid function, assists in hormone production, and acts as an antioxidant to protect cells from damage, potentially boosting your immune system.
3. Good Source of Phosphorus
Tilapia provides 28% of the daily recommended phosphorus intake per serving. Phosphorus is crucial for maintaining healthy bones and teeth, balancing blood acidity, and storing energy within the body.
4. Contains Vitamin D
Tilapia stands out among seafood for its vitamin D content, offering 24% of the daily value per serving.
Vitamin D supports the immune system, strengthens bones by aiding calcium absorption, and helps maintain nerve and muscle health.
5. Supplies Potassium
Tilapia is also a good source of potassium, a mineral that, alongside sodium, helps regulate fluid balance, supports nerve and muscle function, and contributes to overall bone health.
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