Fish, tilapia
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
111
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 93 (83.8%) |
| Fat | 18 (15.9%) |
| Total | 111 (100%) |
Serving: 1 fillet [116g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 91 (78.1%) |
| Protein | 23 (20.1%) |
| Fat | 2.0 (1.7%) |
| Ash | 1.1 (0.9%) |
| Total | 116 (100%) |
Serving: 1 fillet [116g]
Benefits
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Tilapia is a low-fat source of protein that provides essential amino acids and helps build and repair muscles
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It is high in vitamin B12 which is important for energy production and red blood cell formation
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Tilapia contains selenium which is an antioxidant that protects cells from damage and supports thyroid function
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It provides omega-3 fatty acids EPA and DHA that support heart and brain health
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Being low in mercury, tilapia is a safe fish choice during pregnancy
Risks
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Tilapia is generally low in fat but high in omega-3 fatty acids like EPA and DHA which are good for heart health. However, farm-raised tilapia may contain contaminants
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Raw tilapia carries a risk of parasites or bacteria that could cause food poisoning like Salmonella and Listeria. Proper handling and cooking tilapia to an internal temperature of 145°F kills any potential pathogens
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Some tilapia farms use antibiotics and pesticides which may leave residues in the fish flesh. Choosing sustainably farmed tilapia helps minimize these risks
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Mercury levels in some tilapia varieties can be high depending on what they are fed. Pregnant women and young children should limit consumption as mercury is toxic
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Raw tilapia may contain small bones that can pose a choking hazard especially for young children. Thorough cooking helps soften bones making them easier to eat
Additional Information
Fish, specifically tilapia, is a highly nutritious food that offers numerous health benefits. However, it is important to consider the potential risks associated with consuming raw tilapia.
Tilapia is an excellent source of high-quality protein, making it an ideal choice for individuals looking to meet their daily protein requirements. A 3-ounce serving of raw tilapia provides approximately 21 grams of protein, which is essential for building and repairing tissues, supporting the immune system, and maintaining healthy skin, hair, and nails.
In addition to protein, tilapia is rich in essential vitamins and minerals. It contains significant amounts of vitamin B12, which is vital for the production of red blood cells and the proper functioning of the nervous system. Tilapia also provides vitamin D, which plays a crucial role in bone health and immune function. Furthermore, it is a good source of selenium, a mineral that acts as an antioxidant and supports thyroid function.
Consuming raw tilapia can also be beneficial for heart health. It is low in saturated fat and cholesterol, making it a heart-healthy choice. Additionally, tilapia contains omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids have been associated with a reduced risk of heart disease, improved brain function, and reduced inflammation in the body.
However, there are potential risks associated with consuming raw tilapia. Raw fish, including tilapia, may contain harmful bacteria and parasites, such as Salmonella, Vibrio, and tapeworms. These microorganisms can cause foodborne illnesses, leading to symptoms like nausea, vomiting, diarrhea, abdominal pain, and fever. Individuals with weakened immune systems, pregnant women, young children, and older adults are particularly vulnerable to these risks.
To minimize the risks, it is important to ensure that the raw tilapia is sourced from a reputable supplier and handled properly. Freshness is crucial, and the fish should be stored at appropriate temperatures to prevent bacterial growth. It is recommended to consume tilapia that has been properly cooked to an internal temperature of 145°F (63°C) to eliminate any potential pathogens.
In conclusion, raw tilapia offers several nutritional benefits, including being a rich source of protein, vitamins, minerals, and omega-3 fatty acids. However, consuming raw tilapia also carries the risk of foodborne illnesses due to potential bacterial and parasitic contamination. Therefore, it is advisable to cook tilapia thoroughly to ensure its safety and enjoy its nutritional benefits.