Tilapia: A Nutritional Overview
Tilapia is a popular and versatile white fish known for its mild flavor and delicate texture. It is a fantastic choice for those seeking a lean, high-protein meal with a low fat content. This nutrient-dense fish provides a variety of essential vitamins and minerals, making it an excellent addition to any healthy diet. Below is a comprehensive breakdown of the nutritional values of tilapia per 100g serving.
Nutritional Information (per 100g of Tilapia)
| Nutrient | Amount |
|---|---|
| Energy | 83.4 kcal |
| Protein | 18.5 g |
| Fat | 1.08 g |
| Saturated Fats | 0.41 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 99.39 mg |
| Iron | 2.84 mg |
| Magnesium | 24.56 mg |
| Phosphorus | 184.0 mg |
| Potassium | 255.0 mg |
| Sodium | 52.55 mg |
| Zinc | 0.88 mg |
| Copper | 0.04 mcg |
| Manganese | 0.1 mg |
| Selenium | 20.85 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.18 mg |
| Niacin (Vitamin B3) | 1.4 mg |
| Vitamin B6 | 176.0 mcg |
| Folate (Vitamin B9) | 829.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.57 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Tilapia is a type of fish and may cause allergic reactions in individuals sensitive to fish products. It is essential to check for any potential cross-contamination if you have fish allergies or sensitivities.
Dietary Preferences:
- Low in Carbohydrates: With zero carbohydrates and fiber, tilapia is suitable for those on low-carb or ketogenic diets.
- Low in Fat: The fish is a lean source of protein, providing minimal fat, making it an excellent option for individuals monitoring their fat intake.
- Gluten-Free: Tilapia is naturally gluten-free, making it ideal for individuals with celiac disease or gluten sensitivities.
- High-Protein: As a protein-rich food, tilapia supports muscle growth and repair, making it an excellent choice for those aiming to increase their protein intake, such as athletes or those on high-protein diets.
Health Benefits:
Tilapia is an excellent source of protein, which is vital for muscle maintenance, immune function, and overall tissue repair. Additionally, it is a rich source of minerals, including phosphorus, calcium, and magnesium, which contribute to bone health and overall body function. The presence of selenium further enhances its antioxidant properties, helping to protect cells from oxidative stress.
While tilapia is low in fat, it is still a good source of essential nutrients such as vitamin E and B vitamins, which support energy metabolism and skin health. Its low sodium content also makes it an excellent choice for those on a heart-healthy diet.
Cooking Tips:
Tilapia can be cooked in a variety of ways, from grilling and baking to pan-frying and steaming. Its mild flavor makes it adaptable to various seasonings and pairings. Consider adding lemon, garlic, herbs, or spices to enhance its flavor profile.
Conclusion:
Tilapia is a delicious and nutritious fish that provides a wealth of health benefits. With its high protein content, low fat, and abundance of vitamins and minerals, it makes for an excellent choice in a balanced diet. Whether youβre looking to add a lean protein to your meals or seeking a heart-healthy dish, tilapia is a versatile and nutritious option for various dietary needs.
