Tilapia is a white, mild fish native to Mediterranean and African waters. Many different temperate regions now raise tilapia, including tropical climates in the United States. You can prepare tilapia in many different ways, but baking is the most popular method. Because tilapia is high in protein, eating too much of this fish could, in rare cases, cause you to have too much protein in your body, if you have certain medical conditions.
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Tilapia is considered a healthy fish, because it is low in calories, sodium, fat and cholesterol. A 4-ounce serving of tilapia contains 100 calories and 2.5 grams of fat. Baking does not change the nutritional value of the fish. Tilapia, which has no carbohydrates, also contains calcium, vitamin A, iron and omega-3 fatty acids. It's also high in protein, offering 21 grams in a 4-ounce serving. However, the exact nutritional components may vary based on whether or not you add a sauce or marinade to the fish.
Recommended Dietary Allowance
Every cell and tissue in your body contains protein, which you obtain from food. Animal products, such as beef, poultry and pork, are good sources of protein. Other sources include seafood, dairy, legumes, tofu, eggs, nuts and seeds. Most American diets are high in protein. According to the Centers for Disease Control and Prevention, the recommended dietary allowance is to ensure that 10 to 35 percent of your daily calories come from protein. An adult woman should consume 46 grams of protein per day while an adult male needs 56 grams of daily protein.
Too much protein in your body can cause health concerns. In general, excess protein is often linked to excess calories and saturated fat, which can be detrimental to your health. However, baked tilapia is low in both calories and fat. If you have certain health conditions, you might need to limit your protein intake. Proteinuria is a condition in which your urine contains excess protein. People with diabetes or hypertension are more likely to develop proteinuria and should limit their protein intake.
Unless you have proteinuria, you should be able to eat baked tilapia often. Ensure that you are getting enough fruits, vegetables, dairy and whole grains in your diet with the baked tilapia. Consult your physician if you are concerned about your protein levels. If you have excess protein in your body, your doctor may recommend a protein-reduced diet or might order further testing. To eat a balanced diet, only consume the recommended dietary allowance of protein.