Tilapia, a versatile fish that's low in fat and calories and high in vitamin B-12 and other essential nutrients, lends itself to a healthy weight-loss plan. Most tilapia sold in the United States comes from Latin America and southeast Asia, or from fish farms in the U.S. Farm-raised tilapia in the U.S. are generally fed vegetable-based diets, according to the Environmental Defense Fund. The EDF notes that tilapia is low in environmental contaminants, and that adults and children can safely eat four or more servings of tilapia each month.
Low-Calorie Food
With only 128 calories per 100 g, or 3.5-oz., serving of cooked fish, tilapia will help you stay within your daily calorie goals. When you substitute tilapia for red meat several times a week, you can reduce the calories in your diet without sacrificing protein. A 1/4-lb. beef patty containing 80 percent lean meat has 204 calories. If you're following a 1,800-calorie diet to lose weight, this serving of tilapia would represent 7 percent of your daily calories, while the beef patty would represent 11 percent.
Lean Protein Source
Tilapia is a lean fish that's rich in protein. Like other animal-based protein sources, tilapia is a complete protein, providing a full complement of amino acids. A 3.5-oz. serving of tilapia has 3 g of fat and 26 g of protein. A 1/4-lb. broiled beef patty has 13 g of fat and 20 g of protein. The recommended dietary allowance for protein is 46 g daily for women over the age of 19 and 56 g per day for men over the age of 19. Your protein needs vary according to your level of physical activity and your weight-loss goals. The Centers for Disease Control and Prevention recommends that you emphasize lean proteins, like tilapia, to avoid weight gain, heart disease and other health risks associated with sources of protein that are high in saturated fat.
Nutrient-Dense Fish
For few calories and little fat, tilapia provides vitamins and minerals that contribute to the health of your heart, nerves, brain and bones. A 3.5-oz. serving of tilapia has 204 mg of phosphorus, 54 mcg of selenium, 5 mg of niacin and 2 mcg of vitamin B-12. Vitamin B-12 and niacin contribute to healthy blood circulation and red blood cell production. Niacin and B-12 also support the functions of your brain and nerves. The phosphorus in tilapia is vital for the formation of strong bones. Selenium is an antioxidant element that supports your immune system and contributes to healthy thyroid function and metabolism.
Versatile Dish
The mild flavor and firm texture of tilapia lend themselves to a variety of low-calorie recipes and low-fat cooking methods, so you can serve tilapia frequently without tiring your palate. To keep tilapia low in calories and fat, grill, broil, bake or pan-sear this fish. Citrus juices and fresh herbs, like dill, rosemary, cilantro or basil, complement tilapia and add no calories or sodium to your dish. Tilapia can be used as an ingredient in tacos, rice dishes, casseroles or salads.
References
- USDA National Nutrient Database: Fish, Tilapia, Cooked, Dry Heat, 100 g
- USDA National Nutrient Database: Beef, Ground, 80% Lean Meat/ 20% Fat, Patty, Cooked, Pan-Broiled
- Centers for Disease Control and Prevention; Protein; February 2011
- Environmental Defense Fund: Tilapia -- Seafood Selector
- University of Maryland Medical Center; Vitamins -- Introduction; February 2009
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