Tilapia contains beneficial nutrients. However, depending on where the fish is sourced, there may be a higher risk of safety concerns, including bacterial contamination.
Many people love tilapia because it is relatively affordable and doesn’t taste very fishy.
However, scientific studies have highlighted concerns about tilapia’s fat content. Several reports also raise questions surrounding tilapia farming practices.
As a result, many people claim that you should avoid this fish altogether and that it may even be harmful to health.
This article reviews the possible benefits and dangers of eating tilapia.
The name tilapia actually refers to several species of mostly freshwater fish that belong to the cichlid family.
Although wild tilapia are native to Africa, the fish has been introduced throughout the world and is now farmed in
The benefits and dangers of tilapia depend largely on differences in farming practices, which vary by location.
China is by far the world’s largest producer of tilapia. They produce around 1.7 million tonnes annually and provide the majority of the United States’ tilapia imports.
Tilapia contains a range of nutrients.
One
- Calories: 111 kcal
- Protein: 22.8 g
- Total fat: 2.3 g
- Calcium: 12.2 milligrams (mg)
- Iron: 0.6 mg
- Magnesium: 29.6 mg
- Phosphorus: 177 mg
- Potassium: 331 mg
- Sodium: 48.7 mg
- Selenium: 47.3 micrograms (µg)
- Niacin: 4.12 mg
- Folate: 5.22 µg
- Vitamin B12: 1.62 µg
Some people claim that consuming tilapia may lead to inflammation. This is because it contains more omega-6 fatty acids than omega-3s. However, there is no real evidence to support this.
While both types are necessary for health, most people consume too many omega-6s and not enough omega-3s, a pattern thought to contribute to inflammation.
The typical Western diet has an omega-6 to omega-3 ratio of 20:1. Although there is no scientific consensus, some experts recommend a more balanced ratio between 1:1 and 4:1 for optimal health.
Tilapia’s ratio is
It’s also important to note that the omega-6 to omega-3 ratio is best used to evaluate overall dietary patterns, not single foods. Avoiding a food solely because it contains more omega-6s than omega-3s is unnecessary, especially since many common foods, such as
The McGill University in Canada notes that, while tilapia in the wild feed on algae, some fish farms in Asia feed tilapia with poultry, sheep, or hog manure. This increases the risk of bacterial contamination.
Because of these potential farming practices, it is best to avoid tilapia from China and look for tilapia from other parts of the world.
The Monterey Bay Aquarium Seafood Watch recommends buying tilapia from:
- Colombia
- Indonesia
- Taiwan
- Mexico
They suggest that it may be best to avoid tilapia sourced from China, as some evidence suggests the use of banned antibiotics, which can contribute to antibiotic resistance.
Tilapia contains a range of nutrients that may benefit overall health. However, there are several reasons why you may want to avoid or limit tilapia.
There have been reports of using animal feces as food at tilapia farms in Asia. Because of this, if you choose to eat tilapia, it is best to avoid fish from China. It may be best to look for tilapia from Colombia, Indonesia, Taiwan, or Mexico.