Tilapia is a freshwater fish with a mild, sweet flavor that is a good source of high-quality protein; it is also rich in vitamins and minerals. Versatile and easily prepared, tilapia lends itself well to grilling, pan frying, poaching and baking. Select fresh tilapia with firm flesh, intact gills, no whiff of "fishy" odor, and moist, interlocking scales. Although tilapia doesn't contain as many healthful omega-3 fatty acids as cold-water ocean fish such as sardines and mackerel, it is still a healthy dietary choice.
Basics
According to the USDA National Nutrient Database, a 3 1/2 oz. serving of cooked fresh tilapia contains 26.15 g of protein and 2.65 g of total fats; it has no carbohydrates, dietary fiber or natural sugars. At a diet-friendly 128 calories, fresh tilapia offers a very substantial serving of complete protein, containing all the essential amino acids. Protein is needed to build muscle, bones, tissue, skin and hair. Although tilapia does contain .940 g of undesirable saturated fat, it redeems itself by offering up .955 g of beneficial monounsaturated fat and .600 g of heart-healthy polyunsaturated fat. A 3 1/2 oz. serving of tilapia contains 57 mg of cholesterol, or roughly one-fifth of the daily cholesterol limit of 300 mg advised by the American Heart Association.
Polyunsaturated Fatty Acids
Tilapia is rich in heart-healthy polyunsaturated fatty acids, or PUFAs. A 3 1/2 oz. serving of tilapia contains .005 g of EPA, or eicosapentaenoic acid, and .130 g of DHA, or docosahexaenoic acid. These tongue-twisting compounds, which are the active constituents of commercial fish oil capsules, contain beneficial omega-3 fatty acids, believed to reduce the inflammation that damages blood vessels and leads to heart disease. Omega-3 fatty acids also may decrease triglycerides, lower blood pressure and enhance the immune system. Because tilapia also contains omega-6 fatty acids, which are thought to promote inflammation, it has been the subject of controversy regarding its nutritional value. Nutritionists at the Mayo Clinic continue to endorse tilapia as a heart-healthy fish, but they advise alternating it with fish that are lower in omega-6 fatty acids, such as sardines and salmon.
Vitamins
The USDA National Nutrient Database reports that a 3 1/2 oz. serving of tilapia contains .093 mg of thiamin, or vitamin B-1, as well as .073 mg of riboflavin, or vitamin B-2. Both of these water-soluble essential vitamins are needed for energy production. The same serving of tilapia also provides an impressive 4.745 mg of niacin, or vitamin B-3, which helps to promote circulation and lower blood cholesterol. It also has .664 mg of pantothenic acid, or vitamin B-5, which is needed to metabolize carbohydrates to glucose. In addition, the serving of tilapia contains 1.86 mg of cobalamin, or vitamin B-12, which is needed to form red blood cells and control levels of homocysteine, an amino acid associated with heart disease. Finally, a 3 1/2 oz. serving of tilapia contains .79 mg of antioxidant vitamin E, essential for a healthy immune system.
Minerals
A 3 1/2 oz. serving of tilapia contains 380 mg of potassium, which is an essential mineral necessary for maintaining stable heart rate and blood pressure, as well as 204 mg of phosphorus, which works with calcium to build strong teeth and bones. Tilapia is a powerhouse when it comes to providing selenium, an antioxidant trace mineral that scavenges destructive free radicals in the body. A 3 1/2 oz. serving contributes 54.4 mcg, virtually the entire recommended dietary amount for adults for an entire day. Tilapia also contains small but significant amounts of the trace minerals iron, copper, manganese and zinc.
References
- USDA National Nutrient Database for Standard Reference: Tilapia, Cooked, Dry Heat (NDB 15262)
- MayoClinic.com; Omega-3 in Fish: How Eating Fish Helps Your Heart; December 2010
- MayoClinic.com; Catfish and Tilapia: Healthy or Harmful?; Jennifer Nelson, M.S., R.D., and Katherine Zeratsky, R.D.; July 2008
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Know Your Fats
- University of Maryland Medical Center: Vitamin B-12 (Cobalamin)
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