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Tilapia Nutrition Facts and Unique Health Benefits

By Rob Poulos...

It’s no secret that fish is an important part of any fat burning diet, but did you know that you have options other than salmon and tuna? Enter tilapia, an often forgotten about fish that’s packed with fat burning properties and loads of nutrients.

In addition to its many health benefits, tilapia is widely available in most grocery stores and much cheaper than some other belly busting fish types.

About Tilapia

The first thing many people want to know about tilapia is, will I like it, and the answer is a resounding yes!

Tilapia has a mild flavor that holds seasoning quite well, making it perfect for dieters who claim to loathe fish. What’s even better is that the 2 best cooking methods for tilapia also happen to be two of the healthiest: grilling & baking.

Now, on to tilapia nutrition facts.

Let’s start with why tilapia is rock star among fat burning foods—protein. One serving of tilapia (4 ounces) has 29.5 grams of protein, which is more than 50% of your daily value of protein, meaning your body will be burning fat like crazy trying to process the protein!

Tilapia nutrition facts include large amounts of essential nutrients necessary for basic human functions, such as vitamin B12. The amount of B12 in tilapia makes up more than 30% of your recommended daily value! Niacin is yet another nutrient in tilapia, giving you nearly 30% of the niacin your body requires each day.

Selenium is one mineral that really gives tilapia a health boost, making up nearly 80% of your daily value in just one serving!

With no carbs, no sugar and very little fat you can eat tilapia to burn fat without feeling guilty.

Health Benefits of Tilapia

One of the most notable health benefits of tilapia is its low calorie count, which is ideal for anyone looking to shed a few pounds. With just 145 calories per serving, you can pair tilapia with a wide range of vegetables for a truly low-calorie and fat burning meal.

Tilapia is also a great source of omega-3 fatty acids, which can help you maintain a healthy blood pressure and keep heart disease at bay. This is important because many of us with too much fat on our bodies are highly susceptible to these illnesses.

In addition to being loaded with protein, tilapia has plenty of potassium to help prevent post-workout muscle cramps. Other nutrients tilapia contains in abundance includes vitamin B12, which helps keep you mentally alert; niacin, which is necessary to keep your body functioning at an optimal level, and selenium a nutrient known to decrease your risk against cancer and heart disease.

So in addition to being quite low in calories, the health benefits of tilapia include fat burning, improved heart health and good cholesterol (HDL), and a decreased risk of weight-related illnesses.

Now, if only you had a few tilapia recipes handy…

Low Calorie Tilapia Recipes

First, because of its mild flavor and versatility tilapia can be paired with any food, particularly fat burning vegetables. Choose a cuisine type and substitute tilapia for other heavier proteins.

Tilapia sliders: Combine 1 garlic clove, 1 chopped scallion, salt and pepper with tilapia in food processor. Pulse 4 or 5 times until blended but not soft. Form into two 2-ounce sliders. Grill 3-4 minutes on each side. 155 calories without bun. 275 calories with bun.

Lemon-Herb tilapia: Combine 1 teaspoon each; rosemary, thyme, oregano and parsley lemon zest and juice. Salt & pepper to taste. Rub on both sides of 1 tilapia filet. Bake at 350° for 8 minutes or until desired doneness. 167 calories. Add 1 cup of steamed peas: 292 calories!

Now you can add foods to your diet that help you burn fat, rather than hinder your efforts!

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4 Comments Add yours

  1. Dean Clayton

    I was in Boston last week and a Canadian friend suggested I try some tilapia. It was every bit as good as he said and I’m glad to see that it’s good for me too. I’d never heard of it until then but I’ll certainly be looking out for it in the UK now.

  2. Betty Chang

    This fish is good steamed too. One while fish is just 12 minutes. Sprinkle a little soy sauce and sesame seed oil over finely chopped green onions and you are good to go!

  3. Franky

    Also take a look at the nutrition section on tilapia on Wikipedia. The problem seems to be with US farmed raised tilapia.

  4. T33to

    You’ve also forgot to mention the number 1 reason why Talapia is good for you… It’s the best fish to farm in Aquaponics! Aquaponics is a revolutionary game changer for the agriculture industry. Aquaponics can be done Carbon foot print positive! That’s right, growing food and fish in Aquaponics not only doesn’t produce excess carbon it can actually reduce CO2 as it grows plants which sequester CO2 emissions from the air. Read up on it if you are curious!

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