The term tilapia refers collectively to more than 70 related fish species eaten by humans. As of 2011, tilapia was the fifth most commonly consumed type of fish in the U.S., according to the American Tilapia Association. Tilapia's rise in popularity stems from its ease of cultivation on fish farms, which has made it more readily available to consumers for a relatively low price. Tilapia offers a heart-healthy, inexpensive option for increasing fish in your diet.
Nutrition Facts
A 4 oz. serving of cooked tilapia cooked with dry heat contains 128 calories, 2.6 g of fat, 0 g of carbohydrates and 26 g of protein. Tilapia qualifies as a low-fat food, according to the U.S. Food and Drug Administration's guidelines. A serving of tilapia provides more than the USDA's dietary reference intake, or DRI, of selenium for adult men and women, plus significant amounts of vitamin B-12, phosphorous, potassium and niacin.
Fattening?
Given its low calorie count and fat content per serving, tilapia is not likely to contribute to fat or weight gain -- unless you add extra fat and calories to it during preparation. Avoid breading, deep-frying and fattening sauces. Cook tilapia by steaming, grilling or frying it in a teaspoon of olive oil. Limit seasonings to salt, pepper, spices and a squeeze of lemon juice. Serve tilapia with veggies and whole grains for a complete low-fat meal.
Types of Fat
A serving of tilapia provides you with two types health-enhancing fat that your body needs, along with a small amount of less-healthy saturated fat. Most of tilapia's fat content comes in the form of polyunsaturated and monounsaturated fats. Both of these can help lower your cholesterol levels and reduce your risk of heart disease when consumed in moderation. With less than 1 g of saturated fat per serving, tilapia is low in this unhealthy type of fat.
Omega-3 Fatty Acids
Tilapia's polyunsaturated fat includes about 225 mg of omega-3 fatty acids per serving. Omega-3 fatty acids from fish provide a dietary source of EPA and DHA. As explained on MayoClinic.com, regularly ingesting EPA and DHA can reduce your risk of heart disease and stroke and lower your blood pressure. The American Heart Association suggests eating fish at least twice a week to optimize your intake of omega-3 fatty acids.
References
- American Tilapia Association
- USDA National Nutrient Database for Standard Reference
- U.S. Food and Drug Administration: 9. Appendix A -- Definitions of Nutrient Content Claims
- Food and Nutrition Board, Institute of Medicine, National Academies: Dietary Reference Intakes (DRIs) -- Estimated Average Requirements
- MayoClinic.com; Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid -- Background
- American Heart Association: Fish and Omega-3 Fatty Acids
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