Is Tilapia Good for You, or Is This Fish Toxic?

You’d be hard-pressed to find a fish more controversial than tilapia. Once hailed as one of the healthiest, tastiest and cheapest fish, it has been slammed for harmful health claims and scrutinized for (lack of) sustainability and negative environmental impact.

A 2008 study on the ratio of omega-6 to omega-3 fatty acids in fish found that tilapia had a much higher inflammatory ratio of omega-6 fatty acids. The researchers say that tilapia’s inflammatory effects are worse than bacon or hamburgers. It caused a media outcry.

There are also concerns about the way tilapia is reared, its pollution and its impact on the environment. But regardless of what the media has said about tilapia in the past, here’s all you need to know about the nutrition, health benefits, and risks of this light-tasting whitefish.

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Tilapia nutrition

Tilapia is a light-tasting whitefish that contains several different species. 3.5 oz cooked tilapia contains:

• Calories: 127
• Protein: 26g
• Carbs: 0g
• Total fat: 2.6g
• Saturated fat: 0.9g
• Selenium: 99% daily value (DV)
• Vitamin B3 (Niacin): 29% DV
• Vitamin D: 18% DV

Tilapia is an excellent source of protein, low in fat and rich in important nutrients such as vitamin D, selenium and vitamin B3. Eating this white fish is a great way to reach your goal of two servings of fish per week, according to the 2020-2025 Dietary Guidelines for Americans.

Although tilapia does not contain as many omega-3 fatty acids as salmon, a 3.5-ounce serving can provide you with about 15% of your daily value. ”With no taste, it helps you get your omega-3s.6254a4d1642c605c54bf1cab17d50f1e

Omega-6 fatty acids are not good for causing inflammation because they are converted to arachidonic acid in the body and can cause inflammation that promotes heart disease. However, not all omega-6 fatty acids cause inflammation. In fact, omega-6 fatty acids help reduce inflammation, prevent blood clots from forming, and lower triglycerides in the blood.

Tilapia safety and sustainability

For years, tilapia reminded me of dirty water farms full of sick fish. According to Monterey Bay Aquarium Seafood Watch, this may only apply to farmed fish from China. Overcrowded environments and dirty water are breeding grounds for disease, and there has been controversy in the past over the illegal use of antibiotics in tilapia farms in China.

Seafood Watch also recommends buying tilapia farmed on Peruvian racetracks or Ecuadorian ponds, and certified by the Aquaculture Stewardship Council, Best Aquaculture Practices, or Naturland.

Should You Eat Tilapia?

Tilapia can be a healthy part of your diet, especially if eating spicy seafood isn’t appetizing. Buy tilapia from a reputable source to avoid potential contaminants.

Kelsey Lorenz, RDN