Table of ContentsView AllTable of ContentsTilapia RisksNutrition FactsBenefitsWho Should Avoid ItFinding Safe Tilapia
Table of ContentsView All
View All
Table of Contents
Tilapia Risks
Nutrition Facts
Benefits
Who Should Avoid It
Finding Safe Tilapia
Many people have suspicions about tilapia being “bad” or “dirty,” leading many to wonder if the fish is bad for you. That’s because tilapia has a reputation for contamination.
In the past, some farm-raised tilapia fed on animal waste. However, most farming practices have changed since then.Even so, the quality of tilapia varies based on where the fish was sourced.
This article discusses tilapia’s controversy, nutrition facts, and health benefits.
LauriPatterson / Getty Images
Tilapia: Why This Fish Gets Negative Attention
Tilapia gets negative attention mainly due to how the fish is farmed. The tilapia you buy in the United States is mostly imported from other countries, including Asia and Latin America. Purdue University notes that most of the tilapia grown in the Midwest, the region the school is in, is sold live in ethnic markets. It can also be purchased at farmer’s markets, from restaurants, and directly from the farmers who raise it.
“Tilapia” is a general term for several fish species in theCichlidaefamily. The most common species are:
Is Your Food Really Organic? Does It Matter?
Sourcing
Experts recommend carefully selecting tilapia based on where it is sourced and avoiding it from China. Recommended sources include the following:
Tilapia from China may contain illegalantibioticsand antimicrobials, making them the riskiest choice.
Nutrition Facts: Single Serving of Tilapia
Like other types of fish, tilapia is high inomega-3 fatty acids. These fatty acids are essential for healthy cell membranes.And since your body doesn’t independently produce them, fish—including carefully sourced tilapia—can be a great way to get them.
In addition, tilapia is a goodproteinsource and a low-calorie food. The following nutrients are available in a fillet of tilapia:
Tilapia Preparation MethodsTilapia is a versatile fish that you can cook in many ways, including:BakedFriedSearedGrilledSmokedSteamedStir-friedHowever, if you cook tilapia, ensure it reaches an internal temperature of at least 145 degrees F.
Tilapia Preparation Methods
Tilapia is a versatile fish that you can cook in many ways, including:BakedFriedSearedGrilledSmokedSteamedStir-friedHowever, if you cook tilapia, ensure it reaches an internal temperature of at least 145 degrees F.
Tilapia is a versatile fish that you can cook in many ways, including:
However, if you cook tilapia, ensure it reaches an internal temperature of at least 145 degrees F.
Benefits of Eating Quality Tilapia Fish
This fish may benefit your health if you carefully select tilapia from the best sources. Tilapia’s low calories,high protein, and other nutrients may help you maintain a healthy weight, improve heart health, and potentially reduce your cancer risk.
Heart Health
Due to the omega-3 fatty acids in tilapia, this fish can benefit heart health. While tilapia doesn’t have as much of this nutrient as other, fattier fish, like salmon, it still has more than other animal protein sources, like chicken, pork, or beef.
Heart benefits of omega-3’s include:
Tilapia: Benefits and Side Effects of Farm-Bred Fish
Weight Loss
If you want to get to a healthy weight or maintain a healthy weight, tilapia could help. That’s because tilapia is low in calories and high in protein, which can help you feel satisfied longer.
Cancer Prevention
While the evidence is inconclusive, some research suggests eating enough selenium, which is plentiful in tilapia, could reduce the risk of some cancers. One study found that high selenium exposure may decrease the risk of the following types of cancer:
However, the study did not find an association between selenium and reduced colorectal, bladder, or skin cancer risk.
Another review of studies did not find evidence of a link between selenium and reduced cancer risk.
Healthy Bones
The calcium and vitamin D in tilapia may also benefit your bone health. Calcium is essential for bone strength. Vitamin D works to help you absorb the calcium you get through food.
Who Should Not Eat Tilapia Fish
Tilapia is one of the safest fish when based on its lower levels ofmercury.That means it is a safer choice than some other fish during pregnancy and for kids.
If you have a known allergy to tilapia, you should avoid it. Unlike other food allergies, which typically appear in childhood, fish allergies can crop up in adulthood.Since people are sometimes allergic to more than one kind of fish, people with afish allergyshould use caution with tilapia.
The 5 Healthiest Fish to Eat and Which to Limit, According to a Dietitian
How to Find Trustworthy Tilapia Fish
Look for tilapia that is sourced from Ecuador or Peru. If those are unavailable, good alternatives are those farmed in Colombia, Honduras, Indonesia, Mexico, or Taiwan. Avoid tilapia from China.
You may be able to find this information on the product label. If not, ask the store clerk. If they can’t tell you, it’s best not to purchase tilapia until you can confirm where it was farmed.
Summary
Tilapia has a bad reputation because some farming practices may make the fish unhealthy or unsafe to eat. However, if you avoid tilapia farmed in China and buy tilapia from countries like Ecuador or Peru, these issues are less of a concern.
Tilapia is high in protein, low in calories, and contains many vital nutrients. Some health benefits of tilapia may include protecting your heart and bones and preventing cancer. It can be a healthy addition to most people’s diets when sourced well.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Henry Ford Health.Why does tilapia get a bad rap?.Purdue University.Tilapia farmed fish fact sheet.Monterey Bay Aquarium Seafood Watch.Tilapia.National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids: Fact sheet for consumers.U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.U.S. Department of Agriculture. Food Safety and Inspection Service.Safe minimum internal temperature chart.MedlinePlus.Omega-3 fats: Good for your heart.Cai X, Wang C, Yu W, et al.Selenium exposure and cancer risk: An updated meta-analysis and meta-regression.Sci Rep. 2016;6:19213. doi:10.1038/srep19213Vinceti M, Filippini T, Del Giovane C, et al.Selenium for preventing cancer.Cochrane Database Syst Rev. 2018;1(1):CD005195. doi:10.1002/14651858.CD005195.pub4National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: Important for bone health.U.S. Food and Drug Administration.Mercury levels in commercial fish and shellfish.American College of Allergy, Asthma, and Immunology.Fish.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Henry Ford Health.Why does tilapia get a bad rap?.Purdue University.Tilapia farmed fish fact sheet.Monterey Bay Aquarium Seafood Watch.Tilapia.National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids: Fact sheet for consumers.U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.U.S. Department of Agriculture. Food Safety and Inspection Service.Safe minimum internal temperature chart.MedlinePlus.Omega-3 fats: Good for your heart.Cai X, Wang C, Yu W, et al.Selenium exposure and cancer risk: An updated meta-analysis and meta-regression.Sci Rep. 2016;6:19213. doi:10.1038/srep19213Vinceti M, Filippini T, Del Giovane C, et al.Selenium for preventing cancer.Cochrane Database Syst Rev. 2018;1(1):CD005195. doi:10.1002/14651858.CD005195.pub4National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: Important for bone health.U.S. Food and Drug Administration.Mercury levels in commercial fish and shellfish.American College of Allergy, Asthma, and Immunology.Fish.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Henry Ford Health.Why does tilapia get a bad rap?.Purdue University.Tilapia farmed fish fact sheet.Monterey Bay Aquarium Seafood Watch.Tilapia.National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids: Fact sheet for consumers.U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.U.S. Department of Agriculture. Food Safety and Inspection Service.Safe minimum internal temperature chart.MedlinePlus.Omega-3 fats: Good for your heart.Cai X, Wang C, Yu W, et al.Selenium exposure and cancer risk: An updated meta-analysis and meta-regression.Sci Rep. 2016;6:19213. doi:10.1038/srep19213Vinceti M, Filippini T, Del Giovane C, et al.Selenium for preventing cancer.Cochrane Database Syst Rev. 2018;1(1):CD005195. doi:10.1002/14651858.CD005195.pub4National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: Important for bone health.U.S. Food and Drug Administration.Mercury levels in commercial fish and shellfish.American College of Allergy, Asthma, and Immunology.Fish.
Henry Ford Health.Why does tilapia get a bad rap?.
Purdue University.Tilapia farmed fish fact sheet.
Monterey Bay Aquarium Seafood Watch.Tilapia.
National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids: Fact sheet for consumers.
U.S. Department of Agriculture.Fish, tilapia, cooked, dry heat.
U.S. Department of Agriculture. Food Safety and Inspection Service.Safe minimum internal temperature chart.
MedlinePlus.Omega-3 fats: Good for your heart.
Cai X, Wang C, Yu W, et al.Selenium exposure and cancer risk: An updated meta-analysis and meta-regression.Sci Rep. 2016;6:19213. doi:10.1038/srep19213
Vinceti M, Filippini T, Del Giovane C, et al.Selenium for preventing cancer.Cochrane Database Syst Rev. 2018;1(1):CD005195. doi:10.1002/14651858.CD005195.pub4
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Calcium and vitamin D: Important for bone health.
U.S. Food and Drug Administration.Mercury levels in commercial fish and shellfish.
American College of Allergy, Asthma, and Immunology.Fish.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
