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Close-up of various fish fillets being grilled with spatulas on a hot griddle, highlighting food preparation
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Fish, tilapia, farm raised

🔥 95 Calories
💪 19g Protein
🥑 2.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, tilapia, farm raised
Energy density
Moderate
95 kcal per 100g
Macro energy profile
Protein-led
77% Protein · 0% Carbohydrates · 23% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin B12High in proteinHigh in vitamin B3Low in fatLow in sugar

Nutritional Information

95
kcal/100g
Protein
19g
Carbohydrates
0g
Fat
2.5g

About Fish, tilapia, farm raised

Fish, tilapia, farm raised is a popular freshwater fish native to Africa, particularly the Nile River, and is now widely cultivated around the world. Known for its mild flavor and flaky texture, tilapia is often favored in various culinary traditions, making it a versatile choice for many dishes. This fish is usually farmed in controlled environments, which helps ensure sustainability and availability throughout the year.

Nutritionally, tilapia is a lean source of protein, containing approximately 19 grams of protein per 100 grams with only 95 calories. It is low in carbohydrates and offers healthy fats, making it an excellent option for those looking to manage their weight or increase protein intake without excessive calories. Additionally, tilapia provides essential nutrients such as potassium and vitamin B12, contributing to overall health and well-being. Its mild taste allows it to be easily paired with a variety of seasonings and cooking methods, from grilling to frying.

Health Benefits

High-quality protein source, essential for muscle repair and growth.
Low in calories, aiding in weight management.
Contains omega-3 and omega-6 fatty acids, beneficial for heart health.
Rich in selenium, which may support immune function.
Good source of vitamin B12, important for nerve function and red blood cell formation.
Low in saturated fat, making it heart-healthy.
Contains potassium, which helps regulate blood pressure.
May enhance mood due to its nutrient profile.
Versatile ingredient in a balanced diet, suitable for various recipes.
Farmed sustainably, contributing to food security.

Recommended Food Pairings

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Lemon and herbs - brightens flavor and adds vitamin C.
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Garlic and olive oil - enhances taste and provides healthy fats.
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Brown rice - offers complex carbohydrates and fiber.
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Steamed vegetables - adds nutrients and color to the dish.
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Quinoa - provides a complete protein source alongside tilapia.

How to Consume

Serving size
150g, about 1 medium fillet
Frequency
2-3 times per week
  • •Grill or bake with herbs for a healthy meal.
  • •Pan-fry in olive oil for a crispy texture.
  • •Add to soups or stews for added protein.
  • •Include in salads for a nutritious lunch option.
  • •Serve with whole grains for a balanced dinner.

Selection & Storage

How to choose:

  • ✓Look for bright, clear eyes as a sign of freshness.
  • ✓Skin should be shiny and reflective with no discoloration.
  • ✓Flesh should be firm and bounce back when pressed.
  • ✓Avoid fish with a strong, fishy smell.
Storage
Store in the coldest part of the refrigerator, ideally at 0-4°C, with low humidity.
Shelf life
Refrigerated for 5-7 days, or up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with fish allergies should avoid tilapia.
  • ⚠️Those with certain dietary restrictions may need to limit consumption based on health conditions.
  • ⚠️Excessive consumption may lead to an imbalance in omega fatty acids.
  • ⚠️Ensure proper cooking to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Fish, tilapia, farm raised have?

Fish, tilapia, farm raised contains approximately 95 calories per 100 grams, making it a low-calorie protein source suitable for various diets.

Is Fish, tilapia, farm raised healthy?

Yes, tilapia is a healthy choice as it is low in calories and saturated fat while being high in protein. It also provides essential nutrients such as vitamin B12 and potassium, contributing to overall health.

How should Fish, tilapia, farm raised be stored?

Tilapia should be stored in the coldest part of the refrigerator at temperatures between 0-4°C. If not consumed within 5-7 days, it can be frozen for up to 3 months for optimal freshness.

What are the benefits of eating Fish, tilapia, farm raised?

Eating tilapia can provide numerous health benefits, including high-quality protein for muscle maintenance, low calories for weight management, and essential nutrients that support heart and immune health.

How much Fish, tilapia, farm raised can I eat per day?

It is recommended to consume tilapia 2-3 times per week, with a serving size of about 150 grams, which balances nutrients without overconsumption of fish.

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