scored 83/100
Tilapia is a mild-flavored, farmed freshwater fish rich in lean protein and selenium, offering a cost-effective source of omega-3 fatty acids and B vitamins for cardiovascular and metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 83.
Tilapia is one of the most widely consumed farmed fish globally, originating from Africa and now cultivated across Asia, the Americas, and Europe. As a lean protein source, tilapia provides approximately 26g of protein per 100g with minimal saturated fat, making it valuable for muscle maintenance and metabolic health in aging. The fish delivers significant selenium (56% of daily value per 100g), a critical cofactor for glutathione peroxidase and other antioxidant enzymes that protect against oxidative stress and inflammation—both drivers of chronic disease and aging. Tilapia contains moderate levels of long-chain omega-3 fatty acids (EPA and DHA), though less concentrated than fatty fish like salmon; however, farmed tilapia typically has higher omega-3 content than wild varieties due to feed formulation. The fish is also a reliable source of B vitamins (B12, niacin, B6) essential for energy metabolism, neurological function, and cardiovascular health. For longevity-focused nutrition, tilapia's combination of complete protein, selenium, and reasonable omega-3 content supports cardiovascular function, immune resilience, and age-related muscle preservation, while remaining an accessible and sustainable protein option.
High selenium content activates glutathione peroxidase, reducing vascular oxidative stress; omega-3 fatty acids promote endothelial function and reduce inflammation in arterial walls
Complete amino acid profile (especially high in leucine) stimulates mTOR signaling and muscle protein synthesis; supports sarcopenia prevention
Selenium serves as cofactor for selenoproteins including glutathione peroxidase and thioredoxin reductase; omega-3s (EPA/DHA) activate anti-inflammatory pathways via AMPK and reduce NF-κB signaling
Choline and B12 support acetylcholine synthesis and myelin maintenance; selenium protects against neuroinflammation and cognitive decline
Selenium is essential for selenoprotein synthesis in thyroid, including glutathione peroxidase which protects thyroid tissue from peroxide damage
Midday consumption supports sustained protein synthesis and amino acid availability throughout afternoon and early evening; aligns with circadian patterns of metabolic flexibility and reduces evening metabolic stress
Breaks a fast
Tilapia is appropriate for lunch or dinner; avoid consuming immediately before intense endurance exercise as it may cause mild stomach distension, but is ideal 2-3 hours post-resistance training for muscle recovery
Per 100 g of the default form. Bars show how much higher or lower tilapia is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Tilapia is classified as a seafood. Tilapia is a mild-flavored, farmed freshwater fish rich in lean protein and selenium, offering a cost-effective source of omega-3 fatty acids and B vitamins for cardiovascular and metabolic health.
Tilapia scores 83/100 in Formulate, making it a great choice. Its strongest contributions come from Selenium, Vitamin B12, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 22.2 g of protein (~44% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, tilapia is highest in Selenium (~84% DV), Vitamin B12 (~66% DV), Niacin (~25% DV), Phosphorus (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best in the midday. Midday consumption supports sustained protein synthesis and amino acid availability throughout afternoon and early evening; aligns with circadian patterns of metabolic flexibility and reduces evening metabolic stress
A typical serving is around 85 g (~109 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating tilapia alongside several other seafood sources.
Tilapia falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Tilapia pairs nicely with: Pair with cruciferous vegetables (broccoli, cauliflower) because both are selenium-rich; together they maximize selenoprotein synthesis and antioxidant capacity; Combine with leafy greens (spinach, kale) because the iron in greens has enhanced bioavailability when paired with protein, and both support mitochondrial function; Serve with turmeric-based preparations because curcumin enhances omega-3 absorption and synergistically reduces inflammatory pathways with tilapia's EPA/DHA; Pair with legumes (lentils, chickpeas) because they provide polyphenols and fiber that support gut microbiota diversity, enhancing overall nutrient bioavailability.
Encyclopedia entries that supply the same signature nutrients tilapia contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients tilapiacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.