The Nutritional Profile of Tilapia: A Powerhouse of Nutrients
Tilapia is a nutrient-dense fish, providing an abundance of essential nutrients in a single serving. One medium fillet (178 grams) offers:
- Calories: 218
- Protein: 44 grams
- Fat: 4.5 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
In addition to these macronutrients, tilapia is a rich source of vitamins and minerals, including:
- Vitamin D: Essential for bone health and immune function
- Selenium: A powerful antioxidant that protects cells from damage
- Phosphorus: Crucial for energy production and bone mineralization
- Potassium: Regulates blood pressure and supports heart health
- Magnesium: Important for muscle function and nerve transmission
Health Benefits of Tilapia: Supporting Overall Well-being
The impressive nutrient profile of tilapia translates into a wide range of health benefits, making it a valuable addition to a balanced diet.
Rich in Protein: Building and Repairing Tissues
Tilapia is an excellent source of high-quality protein, essential for building and repairing tissues, muscles, and organs. It provides all nine essential amino acids, which our bodies cannot produce on their own, making it a complete protein source.
Low in Calories and Fat: Weight Management and Heart Health
Tilapia is a low-calorie, low-fat fish, making it an ideal choice for those looking to manage their weight or maintain a healthy heart. Its lean protein content promotes satiety, helping to control hunger and reduce overall calorie intake.
Abundant in Vitamins and Minerals: Supporting Various Bodily Functions
The vitamins and minerals found in tilapia play vital roles in various bodily functions. Vitamin D supports bone health and immune function, while selenium acts as a potent antioxidant. Phosphorus and potassium contribute to energy production and cardiovascular health, and magnesium supports muscle function and nerve transmission.
Culinary Versatility and Sustainability: Enjoying Tilapia Responsibly
Tilapia's mild flavor and firm texture make it a versatile fish that can be cooked in numerous ways. It can be grilled, baked, pan-fried, or steamed, making it suitable for various cuisines and preferences.
In terms of sustainability, tilapia is a commonly farmed fish, which can raise concerns about environmental impact. However, choosing responsibly farmed tilapia, certified by organizations like the Aquaculture Stewardship Council (ASC), ensures that the fish is raised in environmentally friendly practices and meets high standards of sustainability.
How many calories are in Tilapia Filet?
Each 1 medium fillet of Tilapia Filet contains 218 calories.
Tilapia Filet Nutritional Information
| Nutrient | Amount per 1 medium fillet (170g) |
|---|---|
| Calories | 218 Calories |
| Protein | 44g |
| Fat | 4.5g |
| Saturated Fat | 1.6g |
| Cholesterol | 0.097mg |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Sugar | 0g |
| Sodium | 0.095mg |
| Potassium | 0.646mg |
| Calcium | 0.024mg |
| Iron | 0.0012mg |