Tilapia
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.
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B121.6 mcg66% DV
- Niacin4.0 mg25% DV
- Selenium46.2 mcg84% DV
- Phosphorus173.4 mg14% DV
- Potassium323.0 mg7% DV
- Omega3204.0 mg
- Saturated Fat0.80 g
- Omega-3 (ALA/EPA/DHA)~1.3 g
- Choline~128 mg
- Glutathione~13 mg
Score · 81/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium99% DV
- Vitamin B1278% DV
- Niacin29% DV
- Phosphorus16% DV
- Potassium8% DV
Overview
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.
Health Benefits (5)
- Supports cardiovascular health and blood pressure regulationmoderateHigh selenium content activates glutathione peroxidase, reducing vascular oxidative stress; omega-3 fatty acids promote endothelial function and reduce inflammation in arterial walls
- Preserves lean muscle mass and supports protein synthesis in agingstrongComplete amino acid profile (especially high in leucine) stimulates mTOR signaling and muscle protein synthesis; supports sarcopenia prevention
- Enhances antioxidant defense and reduces systemic inflammationmoderateSelenium 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
- Supports brain health and cognitive function in agingemergingCholine and B12 support acetylcholine synthesis and myelin maintenance; selenium protects against neuroinflammation and cognitive decline
- Supports thyroid function and metabolic ratemoderateSelenium is essential for selenoprotein synthesis in thyroid, including glutathione peroxidase which protects thyroid tissue from peroxide damage
Food Pairings
- ·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
- ·Combine with citrus (lemon, lime) because vitamin C enhances selenium bioavailability and supports collagen synthesis for vascular and joint integrity
Practical Tips
- ·Choose farmed tilapia from certified sources (ASC—Aquaculture Stewardship Council) to ensure higher omega-3 feed formulation and lower contaminant risk
- ·Store fresh tilapia at 32-39°F and consume within 1-2 days; freeze at 0°F for up to 3 months to preserve selenium and omega-3 content
- ·Bake, grill, or poach tilapia rather than frying to minimize oxidation of omega-3 fatty acids and avoid trans fat formation
- ·Consume tilapia skin when possible, as selenium concentration is higher in skin tissue compared to flesh alone
- ·Pair tilapia consumption with adequate vitamin E intake (nuts, seeds) to protect omega-3 fatty acids from oxidation in circulation
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other seafood
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.
What people ask about tilapia
What is tilapia?
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.
Is tilapia healthy?
Tilapia scores 81/100 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.
Is tilapia high in protein?
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).
Is tilapia high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in tilapia?
In a 85 g serving, tilapia is highest in Selenium (~84% DV), Vitamin B12 (~66% DV), Niacin (~25% DV), Phosphorus (~14% DV).
Is tilapia keto-friendly?
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).
When is the best time to eat tilapia?
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
How much tilapia should I eat?
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.
Is tilapia an allergen?
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.
What pairs well with tilapia?
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.
Supplements that mirror Tilapia's nutrient profile
Encyclopedia entries that supply the same signature nutrients tilapia contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Tilapia
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.