What Nutrients Does a Single Serving of Tilapia Have?

A plate of healthy Tilapia served with asparagus

Considering cooking some fresh Tilapia for dinner? You’ve probably heard that Tilapia is a versatile, tasty fish that has a light, delicate flavor. But did you know that Tilapia also has a lot of nutrients?

A single 4 oz. serving of skinless Tilapia fillets has only 90 calories but contains a whole host of health benefits, such as blood sugar regulation, an improvement in memory retention and enhanced muscle strength. We’ve listed the key nutrients in a single serving of Tilapia so you can know exactly how you you can benefit from a delicious Tilapia dinner.


One serving of Tilapia has 21 grams of protein but only one gram of fat, making Tilapia a great source of lean protein. Protein is needed for the body to function properly and it helps regulate your blood sugars, boost your metabolism, repair any damaged body tissues and increase your strength.

Omega-3 Fatty Acids

One of the main reasons the American Heart Association recommends eating at least 2 servings of fish a week is because fish is a great source of omega-3 fatty acids. Omega-3s are key to a healthy heart and brain. They lower blood fat (triglyceride) levels, lower inflammation and improve cognition and memory. Tilapia has about as much omega-3s as other popular fish such as cod, mahi-mahi and yellowfin tuna.


When you eat a serving of Tilapia, you’re also getting 10% of your daily recommended intake of potassium. Potassium is a mineral and electrolyte that’s crucial for your body’s everyday functions. It helps your body by lowering your blood pressure, improving digestion, preventing osteoporosis and reducing your risk for heart disease.

Vitamin B12

Could you benefit from improved memory function, a boost in concentration or an elevated mood? If so, you’ll want to be sure you’re getting enough vitamin B12. It may also reduce your chances of getting some types of cancer.

One serving of Tilapia contains up to 31% of your recommended daily amount of vitamin B12, so it’s an especially good dinner choice for students and other people who have to concentrate throughout the day.

Vitamin D

Vitamin D is commonly known as the vitamin you absorb into your skin when you spend a day in the sun. However, about a third of your daily requirements are found in just one serving of Tilapia. This makes it a great way to meet your needs during the dark winter months. Vitamin D promotes healthy bones, regulates your immune system, reduces your risk of developing cancer and stimulates your pancreas.

Just a single serving of Tilapia has all sorts of nutrients that will help keep your body healthy and functioning well. Next time you’re grocery shopping for the week, be sure to pick up some fresh Tilapia from Mexico or Honduras, or frozen Tilapia from Indonesia. Not sure what to make with it? Check out some of our favorite recipes here!

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