A 3-ounce serving of grilled tilapia contains 128 calories, including 3 grams of fat, of which 1.5 grams are saturated. It also provides 26 grams of protein. A healthy adult should consume a maximum of 44 grams of total fat and 16 grams of saturated fat per day.
Tilapia is an inexpensive and versatile fish that can be found in grocery stores across the country. It's a lean source of protein and is rich in several vitamins and minerals, including selenium, vitamin B12, phosphorus, and potassium. It is low in sodium and also contains a good amount of heart-healthy omega-3 fatty acids, which help reduce your risk of cardiovascular disease and blood pressure.
Although tilapia is naturally low in sodium, many Americans add salty sauces and seasonings to it, which can increase its sodium content. Cooked tilapia contains only 63 mg of sodium per 4-oz serving, which is significantly lower than the 2,400 mg of sodium recommended daily for adults. Adding spices and herbs to your tilapia can also provide flavor without added salt.
Although tilapia is a nutritious fish, it's important to choose wild-caught varieties over farmed ones. Farming tilapia has been linked to the use of banned chemicals and animal feces as feed, which can contaminate the water supply and increase your risk of food-borne illnesses. In addition, tilapia has a higher omega-6 to omega-3 ratio than other fish, which may contribute to inflammation in the body. Fish like salmon and trout are a better alternative for those looking to avoid tilapia.