Calories in tilapia: Nutritional facts and health benefits    

The total number of calories in tilapia depends on whether it's cooked or raw. Tilapia is a white flaky fish known for its mild and sweet taste, but the taste might change depending on the feed and water quality.

Tilapia is a staple dinner option across the United States due to its affordability and mild taste compared to other fish. In fact, it's considered the fourth most commonly eaten seafood in the US, as it's high in protein content and low in fat and calories. Here’s a deeper dive into calories in tilapia, nutrition, and the benefits it offers.

---

Nutrition facts of tilapia

Tilapia is a good source of protein, niacin, phosphorous, potassium, selenium, vitamin B12 and several other essential vitamins and minerals.

100 grams of tilapia contain the following:

Protein – 26 grams

Carbs – 0

Fats – 3 grams

Vitamin B12 – 31% of the RDI

Potassium – 20% of the RDI

Niacin – 24% of the RDI

Selenium – 78% of the RDI

Phosphorous – 20% of the RDI

---

Calories in tilapia

Tilapia contains several essential nutrients. (Photo via Pexels/Antony Trivet)

Here’s the calorie count of cooked and raw tilapia fish:

100 grams of cooked tilapia – 129 calories

One filet of approximately 87 grams of cooked tilapia – 112 calories

100 grams of raw tilapia – 96 calories

112 grams of raw tilapia – 107 calories

One fillet (116 grams) of raw tilapia – 111 calories

It's important to note that tilapia is a farm-raised fish and is considered a 'frankenfish' and not a real fish. This type of fish is produced from aquaculture, which means they are fed on algae and are raised in freshwater systems.

However, as seafood is one of the best sources of protein, tilapia fish is no exception. Nutrition in tilapia makes it a healthy choice for meals for all age groups. Below, we’ve listed some of the health benefits of tilapia.

---

Health benefits of tilapia

Low fat and calories in tilapia and high amounts of protein make this fish a staple food across the United States. Tilapia is loaded with minerals and vitamins like vitamin D, choline, phosphorous, selenium and vitamin B12. It's a great source of omega-3 fatty acids as well.

Due to its high vitamin and nutrient content, consuming tilapia offers the following benefits:

Promotes heart health

The omega-3 fatty acids and low calories in tilapia make it a safe and healthy food choice to promote good heart health.

Omega-3 fatty acids are basically unsaturated fats that provide tons of benefits, including lowering cholesterol level, reducing blood clotting and blood pressure, and reducing the risk of heart attacks and heart failure.

Improves bone strength

Consuming tilapia can be an effective way to keep the joints and bones healthy. That's because it contains several nutrients and vitamins that the body needs to maintain bone health, including vitamin D, calcium, phosphorous and magnesium.

---

Prevents cancer and other diseases

The low calories in tilapia makes it a good food choice for healthier bones and joints. (Photo via Pexels/Andrea Piacquadio)

Selenium in tilapia plays a great role in preventing and reducing chances of cancer, cognitive decline and thyroid disease. Tilapia is a good source of selenium, as consuming a single tilapia filet provides 88% of the daily value of this important mineral.

Risks

Although the low number of calories in tilapia make it a great choice for everyday meals, do note that this type of fish carries some risks and side effects as well, especially if not consumed in moderation.

A high intake of tilapia can cause bleeding problems and in some cases, it might also increase the chance of developing certain health issues. Additionally, it can also lead to certain cancer-causing chemicals in the body.

Nevertheless, if you want to try tilapia, you can marinate and fry the fish for some quick fish tacos, pan-fry with herbs and other spices, or bake it with some butter, garlic, and lemon juice.