Tilapia is an excellent choice as part of a healthy, balanced diet not only because of its great taste, but also due to its nutritional benefits. Tilapia is a low total fat, low saturated fat, low calorie, low carbohydrate and low sodium protein source. It is also an excellent source of Phosphorus, Niacin, Selenium, Vitamin B12 and Potassium.
Omega-6 Fatty Acids – Omega-6 fatty acids are considered essential fatty acids (EFAs), which means that they are essential to human health but cannot be made in the body. For this reason, they must be obtained from food. (Source: University of Maryland Medical Center)
Tilapia as a source of Omega-3 – Tilapia and catfish are examples of lower-fat fish that have fewer omega-3s than some oily fish, but still provide more of these heart-healthy nutrients than hamburger, steak, chicken, pork or turkey. Actually, a 3 ounce serving of these fish provides over 100 mg of the long chain omega-3 fatty acids EPA and DHA. Considering that this is about the current daily intake of these fatty acids in the U.S., even these fish should be considered better choices than most other meat alternatives. Since they are also relatively low in total and saturated fats, and high in protein, they clearly can be part of a healthy diet. (Source: Sanford Medical Center)
Tilapia is Fish Kids Eat – We know we’re supposed to eat more fish, but how do you get kids to eat fish? The answer is to feed them fish that doesn’t taste fishy. Being mild in flavor, tilapia quickly accept the flavor of whatever sauces or spices you use in preparation.
US Food and Drug Administration Nutrition Information for tilapia compared to other seafood – Nutrition Information for Cooked Seafood
Nutrition Facts of Raw Tilapia – Source: UDSA SR20