The Nutritional Information of 4 Oz of Cooked Tilapia

Cooked tilapia has 145 calories per four-ounce serving and only three grams of cholesterol-raising saturated fat. This fish is low in carbs yet high in protein. Protein has been demonstrated to aid weight loss by slowing stomach emptying and thus lowering the demand for additional food at the next meal.

While cooked tilapia has a high-fat level, it is still minimal compared to fried fish. The omega-3 fatty acids DHA and EPA are found in moderate amounts in fresh tilapia fillets. Compared to other omega-3 fatty acid sources, tilapia has a lower mercury content.


As a result, a comprehensive diet of vitamins, minerals, and omega-3 fatty acids is provided by four oz. of tilapia. Fish is a high-protein, high-nutrient food that is also one of the healthiest foods available. The dietary facts for fish are no exception. While salmon is a better choice, tilapia is still a nutritious one. It has a high concentration of omega-3 fatty acids and only a small amount of saturated fat. Bacon also contains a lot of salt, which is bad for your health.

Cooked Tilapia Nutrition Facts

cooked tilapia nutrition facts

What is Tilapia?

Tilapia is a simple-to-prepare, nutrient-dense, and reasonably priced fish. People should be informed of where their fish comes from because tilapia farming practices may raise safety and ethical concerns. Tilapia is a white fish with a moderate flavor. It is a popular choice worldwide because it is simple to prepare and reasonably inexpensive.

It is a popular fish in the United States and around the world. It is the most farmed fish globally, with over 120 countries and territories participating. Tilapia is a popular choice for farming since they grow swiftly. They are adaptive and can thrive in various environments, including low-quality water and overcrowding. The Nile River in North-East Africa is home to the most common farmed species.

Nutritionally Healthy

Cooked tilapia provides 4% of your daily iron requirement. This is based on a 2,000-calorie diet, which may or may not be sufficient for you. Iron-rich meals, such as leafy green vegetables, may need to increase or decrease daily.

Although the nutritional value of tilapia may surprise you, the taste is the essential benefit. The flavor of fish is important to most people, although tilapia is a mild fish. In addition, tilapia pairs well with a variety of sauces and seasonings. If you don’t like seafood, tilapia is a great alternative to chicken. Its mild flavor is particularly beneficial when cooking for persons averse to shellfish.

Poor-quality tilapia will not be tolerated by American shops and restaurants in the age of openness. As a result, discussions over tilapia traceability and origin are prevalent. Because tilapia is so popular in the United States, they know to search elsewhere if they’re unsure about the source. Seafood companies regularly perform third-party audits of international suppliers to verify that their tilapia is safe and wholesome.

What are the Health Benefits of Tilapia?

Tilapia has many health benefits, which include the following:

May Aid in Growth & Development

According to Elsevier’s Aquaculture publication, one of the essential qualities of tilapia is its high protein content, which provides more than 15% of our daily requirements in a single serving. Because animal proteins may be enzymatically broken down into constituent amino acids and reassembled into useable proteins in the human body, protein is essential for our nutrition. Protein is essential for the healthy development and growth of organs, membranes, cells, and muscles.

To maintain optimal development, children need to ingest adequate amounts of protein. They also play a role in muscle growth, cellular repair, and the appropriate metabolic activity of various organ systems.

May Promote Weight Loss

Unlike many other animal products, fish like tilapia is high in protein yet low in calories and fats. This is a fantastic approach to cutting calories while still providing your body with all the nutrients it requires to function correctly. Fish is frequently used as a dietary alternative for people who want to lose weight without a crash diet.

May Improve Bone Health

Phosphorus, one of the most prominent minerals present in tilapia, is a crucial mineral for human health because it is required to establish and grow bone tissue. It’s also important for the health of your teeth and nails, as it keeps them strong and durable far into the old life.

May Have Anticancer Potential

Tilapia, like much other fish, may have a high selenium level. Selenium has a long list of health benefits and is an antioxidant. Dr. Holly L. Nicastro, Cancer Prevention Fellowship Program, Nutritional Science Research Group, National Cancer Institute, released a study in the Nutrients Journal that connected selenium intake to a lower risk of prostate cancer and other cardiac diseases.

May Improve Heart Health

Tilapia is high in omega-3 fatty acids, which have been associated with reducing levels of cholesterol and triglycerides in the human cardiovascular system. Omega-3 fatty acids counteract omega-6 fatty acids’ effects. Although there is some debate regarding fish having high levels of harmful LDL cholesterol, studies have shown that the benefits of omega-3 fatty acids exceed the concerns of omega-6 fatty acids, which are also found in tilapia. Atherosclerosis, heart attacks, and strokes can all be prevented by omega-3 fatty acids. The potassium in tilapia is also a vasodilator, which lowers blood pressure and improves heart health.

Safe to Eat

There are several severe concerns with tilapia’s nutritional composition and how it is reared and processed.

  • China’s tilapia fish breeding practices, in particular, have sparked a lot of debate in recent years. According to a report published by the USDA, fish bred in China are commonly fed feces from cattle to save money. This can, however, raise the danger of infection and foodborne illnesses like Salmonella, which can be deadly if left untreated.
  • Concerns have also been raised about the potential of contamination and the usage of toxic chemicals in many of China’s farmed fish. Some of the chemicals used in tilapia farming are also banned, which has resulted in the rejection of several tilapia imports from China in recent years. According to a report by Seafood Watch, antibiotic resistance in some kinds of bacteria has also been connected to tilapia farming zones in China.
  • Choosing wild-caught or farm-raised tilapia from nations such as the United States, Peru, or Ecuador can help reduce exposure to dangerous antibiotics, chemicals, and pesticides while supporting more sustainable farming techniques.
  • Compared to other fish forms, tilapia has a low omega-3 fatty acid content but a high omega-6 fat content. Even though omega-6 fatty acids are an integral part of a balanced diet, the normal western diet has a higher ratio of omega-6 to omega-3 fatty acids.
  • This omega imbalance can increase inflammation in the body and lead to chronic diseases like heart disease, Alzheimer’s disease, and rheumatoid arthritis.

How is Tilapia Raised?


Because tilapia cannot survive cold water, it is often farmed in warmer climates. Tilapia eat algae, but they can also eat other foods. Fish that eat a high-quality diet and live in a clean, roomy habitat are generally healthier. In some cases, people raise fish in confined settings, which can lead to sickness and overcrowding. Ocean Wise categorizes fish sources based on their long-term viability. It considers the species’ long-term survival, health, pollution, and the ecosystem’s influence from fishing.

As of December 2021, some sustainable sources of tilapia include:

  • Tilapia pond farms in Ecuador
  • Blue tilapia raceway farms in Peru
  • Nile tilapia open-net pen farms in Mexico, Honduras, and Indonesia
  • Tilapia recirculating aquaculture system farms in the U.S.

What are the Alternatives to Tilapia?

If you decide to eat tilapia, stay away from any fish farmed in China. While wild-caught types are always the best, they can be difficult to get by and costly.
If you want to eat farmed tilapia, Seafood Watch recommends choosing fish from Peru or Ecuador. Alternatives include fish farmed in the United States, Taiwan, Colombia, Mexico, Honduras, and Indonesia.

Instead, try one of these nutritious fish:

  • Salmon
  • Tuna
  • Snapper
  • Mackerel
  • Cod
  • Anchovies
  • Sardines
  • Halibut
  • Mahi-mahi
  • Herring
  • Pollock
  • Trout

How do you Cook Tilapia?

Tilapia is a versatile fish that can be prepared with various spices and seasonings. It’s also extremely quick to prepare to get dinner on the table in no time. Here are some ideas for preparing tilapia tonight:

  • Steam Top tilapia with various vegetables and wrap in a foil packet. Grill for five minutes or heat in the oven at 425 degrees F for 20 minutes. Try Tilapia and Summer Vegetable Packets or Lemon Herb Tilapia With Zucchini.
  • Sear Rinse fish, pat dry with paper towels, and then lightly season with salt. Cook fish for two minutes per side in a hot, oiled skillet. Try Healthified Seared Tilapia With Tarragon Sauce.
  • Bake In a 425 degree F oven, bake fish uncovered for 20 to 25 minutes. For a crunchy, nutty flavor, try Pecan Crusted Tilapia.

What are the Differences Between Tilapia and Chicken?

Tilapia and chicken differ in various ways, including texture, flavor, cooking methods, nutritional value, and price. All of these distinctions are broken down  you can easily see what separates chicken from tilapia:


  • Freshwater fish
  • Tilapia is frequently sold while still in the water.
  • When cooked, the flesh is soft, and the skin is crispy.
  • Mild, even astringent
  • Protein, fat, calories, sodium, and cholesterol are all lower. Vitamin B12 content is higher.
  • Baked or deep-fried (the whole fish or just the fillet)
  • Lower in price
  • Less popular, mainly in Asia (China, Taiwan, Vietnam), and Africa


  • Poultry meat
  • After being slaughtered, they are usually sold on the market, and they can be purchased as a whole birds or as individual cuts.
  • When fried, roasted, or baked, the skin is meaty, tender, firm, and crispy.
  • White meat chicken has a mild flavor, and chicken with dark meat is more flavorful.
  • Protein, fat, phosphorus, folate, selenium, niacin, and fatty acids are all higher in this diet.
  • Whole chickens are frequently baked, roasted, and boiled, while cut-up chickens are deep-fried, grilled, baked, broiled, roasted, and stewed.
  • More widely used, it can be found in almost any cuisine. Because Muslims and Hindus do not eat pork or beef, chicken is a staple in Muslim and Hindu countries.


Tilapia is the common name for over a hundred different species of cichlids. There are various varieties, including Mozambique, Blue, and the Nile, also known as Oreochromis niloticus, the scientific name for tilapia. Tilapia farmed in China raises major issues, including an increased risk of contamination with dangerous microorganisms, chemicals, pesticides, and antibiotics.

Tilapia also has a greater omega-6 fatty acid content than other fish. A high omega-6 to the omega-3 fatty acid ratio in the diet may contribute to inflammation and chronic illness. Despite the numerous tilapia cautions, disadvantages, and side effects, tilapia is inexpensive, low in calories, and high in protein. It also has a moderate flavor and is less expensive and more widely available than other varieties of fish.