Nutritional Value Of Tilapia Fish

Tilapia is a variety of mild white fish available year-round whole, fresh or frozen, usually as fillets. According to the Monterey Bay Aquarium website, U.S. farmed and/or farmed tilapia from Central America are the best choices for sustainability. Tilapia is rich in high-quality protein, low in fat and a source of vitamins and minerals essential for human health.

Significance

The National Marine Fisheries Service now ranks tilapia as the fifth most popular and widely consumed seafood in the United States. Interestingly, the average American's annual consumption of tilapia has nearly quadrupled over the last four years. In 2003, tilapia consumption was approximately 1/4-lb. per person. As of 2007, it jumped to more than 1 lb. per person. Researchers predict tilapia is will be one of the most important farmed seafood products of the century. This may be due to the fact that tilapia is conducive to farm-raising, mild-tasting and affordable.

The Basics

A 100 g portion of tilapia fish cooked in dry-heat, without added fat provides 128 calories, 26 g of protein, 2.7 g of fat, 1 g of saturated fat, 0 g of carbohydrates, 57 mg of cholesterol and 56 mg of sodium, according to the website Nutrition Value. Tilapia is rich in vitamin B3 or niacin, vitamin B12, phosphorus, potassium and selenium. According to the U.S. Food and Drug Administration, tilapia is low in methyl mercury.

Vitamin and Mineral Content

A 100 g serving of cooked tilapia offers 4.7 mg of niacin, or 23.5 percent of the recommended daily value or DV; 1.86 mg of vitamin B12, or 31 percent of the DV; 204 mg of phosphorus, or 20 percent of the DV; 380 mg of potassium, or 11 percent of the DV and 54.4 mcg of selenium, or 78 percent of the DV. Niacin aids in energy metabolism and, along with vitamin B12, supports optimum nervous system function. Vitamin B12, found only in animal foods, aids in the formation of red blood cells and nervous system chemical messengers or neurotransmitters. Phosphorus, along with calcium and magnesium, helps form strong bones and teeth and is a component of all cells. Potassium is needed to regulate heartbeat and blood pressure while selenium supports thyroid gland function and promotes immunity.

Health Benefits

Fish, such as tilapia, is high in protein but low in fat and relatively low in calories, making it a good food choice for supporting weight management or even as a food choice for a weight loss diet. Unlike many cuts of fatty animal meat, such as beef and pork, tilapia is virtually free of saturated fat, making it a better choice for supporting cardiovascular health. It is a nutrient-dense food, or one that provides more nutrients per calorie than calories per nutrient. Like all seafood, eating tilapia, as it is a food source of selenium, may reduce your risk of developing certain types of cancers.

Considerations

Catfish and tilapia both contain omega-3 and omega-6 fatty acids, types of essential polyunsaturated fats. However, these varieties offer less omega-3 and more omega-6 than most other types of fish. Omega-3 fatty acids are generally considered to be anti-inflammatory while omega-6 fatty acids are pro-inflammatory. According to the Mayo Clinic website, they offer a similar amount of omega-6 fatty acids as 80 percent lean hamburger and bacon. However, according to an article published in 2009 in the "International Journal of Food Science and Nutrition," diet can alter the body composition of farmed tilapia and you should enjoy all varieties of fish within the context of a healthy diet.