What are the Nutritional Facts about Tilapia?
January 3, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Tilapia is a lean white fish rich in protein, vitamins, and minerals. Learn calories, nutrition facts, health benefits, and healthy ways to eat tilapia.
Introduction
Tilapia is a popular freshwater fish known for its mild taste, affordability, and high protein content. It is widely consumed across the world and is also available in India. Tilapia is low in fat and calories, making it a good choice for people focusing on weight loss, muscle building, and heart health.
Tilapia Nutritional Facts (Per 100 grams, cooked)
| Nutrient | Amount |
|---|---|
| Calories | 128 kcal |
| Protein | 26 g |
| Fat | 2.7 g |
| Carbohydrates | 0 g |
| Omega-3 Fatty Acids | 0.1 g |
| Cholesterol | 57 mg |
| Vitamin B12 | 1.9 µg |
| Niacin (B3) | 3.9 mg |
| Selenium | 54 µg |
| Phosphorus | 204 mg |
| Potassium | 380 mg |
Vitamins and Minerals in Tilapia
Tilapia provides several essential nutrients:
- High-Quality Protein – Supports muscle growth and repair
- Vitamin B12 – Supports nerve function and red blood cell formation
- Niacin (Vitamin B3) – Helps energy metabolism
- Selenium – Powerful antioxidant supporting immunity
- Phosphorus – Supports bone and teeth health
- Potassium – Helps regulate blood pressure
Health Benefits of Tilapia
1. Excellent for Muscle Building
High protein with low fat makes it ideal for fitness and gym diets.
2. Supports Heart Health
Low saturated fat helps maintain healthy cholesterol levels.
3. Aids Weight Loss
Low calories and high protein help control hunger.
4. Boosts Immunity
Selenium and vitamin B12 strengthen immune function.
5. Easy to Digest
Light fish suitable for elderly and children.
Is Tilapia Good for Diabetes?
Yes, tilapia is diabetes-friendly.
- Zero carbohydrates
- High protein helps stabilise blood sugar
- Best cooked with minimal oil
Tilapia vs Other Fish
| Feature | Tilapia | Salmon | Rohu |
|---|---|---|---|
| Calories | Low | High | Medium |
| Protein | High | High | High |
| Fat | Low | High | Medium |
| Omega-3 | Low | Very High | Moderate |
Healthy Ways to Eat Tilapia
- Grilled or baked tilapia
- Light curry with less oil
- Steamed with herbs and spices
- Pan-cooked with vegetables
- Added to salads or wraps
Who Should Be Careful?
- Choose fresh and properly sourced tilapia
- Avoid deep-fried preparations
- Balance with omega-3 rich fish like sardines
Conclusion
Tilapia is a lean, protein-rich fish that supports muscle health, weight management, and overall nutrition. When cooked in a healthy way, tilapia can be a valuable part of a balanced diet.