Tilapia Fish: What’s Dirty, Healthy, and Safe? (2024)

Many people have suspicions about tilapia being "bad" or "dirty," leading many to wonder if the fish is bad for you. That's because tilapia has a reputation for contamination.

In the past, some farm-raised tilapia fed on animal waste. However, most farming practices have changed since then. Even so, the quality of tilapia varies based on where the fish was sourced.

This article discusses tilapia's controversy, nutrition facts, and health benefits.

Tilapia: Why This Fish Gets Negative Attention

Tilapia gets negative attention mainly due to how the fish is farmed. The tilapia you buy in the United States is mostly imported from other countries, including Asia and Latin America. Purdue University notes that most of the tilapia grown in the Midwest, the region the school is in, is sold live in ethnic markets. It can also be purchased at farmer's markets, from restaurants, and directly from the farmers who raise it.

"Tilapia" is a general term for several fish species in the Cichlidae family. The most common species are:

• Blue
• Mozambique
• Red (a hybrid of blue and Mozambique)
• Nile
  

Sourcing

Experts recommend carefully selecting tilapia based on where it is sourced and avoiding it from China. Recommended sources include the following:

• Ecuador and Peru are considered the best sources, using little to no chemicals and only a small amount of fish meal (powdered fish in feed).
• Colombia, Honduras, Indonesia, Mexico, and Taiwan are good alternatives (there is some evidence that they may use illegal chemicals and may not be properly registered with the government).
• Look for tilapia labeled as certified by the Aquaculture Stewardship Council, BAP Certified (Best Aquaculture Certified), or certified by Naturland.
  

Tilapia from China may contain illegal antibiotics and antimicrobials, making them the riskiest choice.

Nutrition Facts: Single Serving of Tilapia

Like other types of fish, tilapia is high in omega-3 fatty acids. These fatty acids are essential for healthy cell membranes. And since your body doesn't independently produce them, fish—including carefully sourced tilapia—can be a great way to get them.

In addition, tilapia is a good protein source and a low-calorie food. The following nutrients are available in a fillet of tilapia:

• Calories: 111
• Protein: 23 grams (g)
• Fat: 2.3 g
• Calcium: 12 milligrams (mg)
• Magnesium: 30 mg
• Phosphorus: 177 mg
• Potassium: 331 mg
• Sodium: 49 mg
• Selenium: 47 micrograms (mcg)
• Niacin: 4 mg
• Folate: 5 mcg
• Choline: 45 mg
• Vitamin D: 3 mcg
• Fatty acids: 0.8 g

Benefits of Eating Quality Tilapia Fish

This fish may benefit your health if you carefully select tilapia from the best sources. Tilapia's low calories, high protein, and other nutrients may help you maintain a healthy weight, improve heart health, and potentially reduce your cancer risk.

Heart Health

Due to the omega-3 fatty acids in tilapia, this fish can benefit heart health. While tilapia doesn't have as much of this nutrient as other, fattier fish, like salmon, it still has more than other animal protein sources, like chicken, pork, or beef.

Heart benefits of omega-3's include:

• They reduce triglycerides (fats in your blood).
• They reduce the risk of arrhythmia (irregular heartbeat).
• They slow plaque buildup in your arteries.
• They can help lower your blood pressure.

Weight Loss

If you want to get to a healthy weight or maintain a healthy weight, tilapia could help. That's because tilapia is low in calories and high in protein, which can help you feel satisfied longer.

Cancer Prevention

While the evidence is inconclusive, some research suggests eating enough selenium, which is plentiful in tilapia, could reduce the risk of some cancers. One study found that high selenium exposure may decrease the risk of the following types of cancer:

• Breast cancer
• Lung cancer
• Esophageal cancer
• Gastric cancer
• Prostate cancer

However, the study did not find an association between selenium and reduced colorectal, bladder, or skin cancer risk.

Another review of studies did not find evidence of a link between selenium and reduced cancer risk.

Healthy Bones

The calcium and vitamin D in tilapia may also benefit your bone health. Calcium is essential for bone strength. Vitamin D works to help you absorb the calcium you get through food.

In addition to making healthy bones, vitamin D helps strengthen muscles, indirectly protecting your bones by helping you maintain balance and avoid falls.

Who Should Not Eat Tilapia Fish

Tilapia is one of the safest fish when based on its lower levels of mercury. That means it is a safer choice than some other fish during pregnancy and for kids.

If you have a known allergy to tilapia, you should avoid it. Unlike other food allergies, which typically appear in childhood, fish allergies can crop up in adulthood. Since people are sometimes allergic to more than one kind of fish, people with a fish allergy should use caution with tilapia.

How to Find Trustworthy Tilapia Fish

Look for tilapia that is sourced from Ecuador or Peru. If those are unavailable, good alternatives are those farmed in Colombia, Honduras, Indonesia, Mexico, or Taiwan. Avoid tilapia from China.

You may be able to find this information on the product label. If not, ask the store clerk. If they can't tell you, it's best not to purchase tilapia until you can confirm where it was farmed.

Summary

Tilapia has a bad reputation because some farming practices may make the fish unhealthy or unsafe to eat. However, if you avoid tilapia farmed in China and buy tilapia from countries like Ecuador or Peru, these issues are less of a concern.

Tilapia is high in protein, low in calories, and contains many vital nutrients. Some health benefits of tilapia may include protecting your heart and bones and preventing cancer. It can be a healthy addition to most people's diets when sourced well.