You’d be hard-pressed to find a more controversial fish. TilapiaOnce hailed as one of the healthiest, best tasting and cheapest fish All around has been slammed for harmful health claims and scrutinized for its (lack of) sustainability and negative environmental impact.
a 2008 survey About Omega 6 to Omega 6 ratioomega 3 fatty acids In fish, tilapia was found to have a much higher rate of inflammation Omega 6 fatty acids. The researchers say that tilapia’s inflammatory effects are worse than bacon or hamburgers. It caused a media outcry.
there is also the concern About how to grow tilapia, pollution and environmental impact. 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.
Tilapia nutrition
Tilapia is a light-tasting whitefish that contains several different species.a A serving of 3.5 ounces of cooked tilapia has:
- 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 whitefish is a great way to reach her goal of eating two servings of fish per week. 2020-2025 Dietary Guidelines for Americans.
Tilapia is low in omega-3 fatty acids, but Salmonyou can get about 15% of your daily value from one 3.5 oz servingEating tilapia can help you get some omega-3s, if not for the strong “fishy” taste of salmon.
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 acid It helps 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 Watchthis may only be true for farmed fish from China. illegal antibiotic use At a tilapia farm 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.
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Kelsey Lorenz, RDN
Kelsey Lorencz is a registered dietitian, freelance writer, nutrition consultant, and sustainable food blogger. Read more about Kelsey
