There are many nutrients contained in tilapia fish, including: Rich source of protein: Tilapia fish contains less than 3 grams of fat per serving, making it a lean source of protein.
Tilapia is one of the foods rich in vitamins and minerals, as it contains good amounts of vitamin B3, vitamin B12, phosphorus and potassium, as well as calcium. Strengthens bones and aids in blood clotting. Also, it contains selenium, which is essential for the thyroid gland to function and helps maintain a healthy immune system.
Contains omega-3 and omega-6 fatty acids: Tilapia contains a number of essential fatty acids, including omega-3 and omega-6. Omega-3 fatty acids are known to improve heart health, vision, and strength. Although tilapia contains more omega-6 fatty acids than omega-3 fatty acids, its total fat content is low; therefore, eating tilapia only leads to a small amount of omega-6 consumption.
The nutritional value of tilapia fish
In 100 grams of boiled or steamed tilapia fish, the following nutrients are present:
| Nutritional element | Nutritional Value |
| Water | 71.6 ml |
| calories | 121 calories |
| Protein | 25.25 grams |
| Fats | 2.14 grams |
| Calcium | 13 mg |
| iron | 0.71 mg |
| magnesium | 31 mg |
| phosphorus | 192 mg |
| potassium | 323 mg |
| sodium | 381 mg |
| Selenium | 52.6 micrograms |
| Vitamin B1 | 0.041 mg |
| Vitamin B2 | 0.071 mg |
| Vitamin B3 | 4.172 mg |
| folate | 24 micrograms |
| Vitamin B12 | 1.69 micrograms |
| Vitamin E | 0.5 mg |
| Vitamin D | 3.9 micrograms |
| Vitamin K | 1.8 micrograms |
| Cholesterol | 63 mg |
When raised under good conditions, tilapia is considered one of the best choices for pregnant and lactating women as well as children over two years of age by the US Food and Drug Administration. Despite its low mercury and pollutant content, it is important to choose the best varieties of this fish and buy them from reliable sources. There have been numerous reports published over the past decades detailing bad practices during tilapia farming, such as the use of certain chemicals or feeding the fish animal waste.
The disadvantages of using tilapia fish
Fish allergy sufferers should avoid eating fish and its products to avoid allergic symptoms such as hives, rashes, stomach cramps, vomiting, diarrhea, headaches, asthma, and fish allergy. Anaphylactic shock can also occur if the allergy develops into a severe one.
In conclusion:
It is a freshwater fish that has a white color and can be prepared as a grill or soup, and it is cultivated in more than 80 countries, mostly in the Middle East and Africa. There are three types of tilapia: Nile tilapia, also known as black tilapia, blue tilapia, and Mozambique tilapia, also known as red tilapia.
