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Tilapia is a mild, white, lean fish that is one of the most widely farmed fish in the world. According to USDA data, 3 ounces of cooked tilapia provide about 109 calories and 22 grams of protein with just over 2 grams of fat, plus about 84% of the Daily Value for selenium and two thirds of the Daily Value for vitamin B12. The FDA places tilapia in its lowest-mercury fish group. Its main weakness is a low omega-3 content compared with oily fish. Below are the USDA tilapia nutrition facts, what the omega-6 debate is about, how tilapia vs salmon compares, and safety notes.
Peptide Labs does not sell tilapia or fish products. This article is general nutrition information, not medical advice.
Key Takeaways
- Three ounces of cooked tilapia have about 109 calories and 22 grams of protein in USDA data.
- The same serving supplies about 84% of the Daily Value for selenium and 66% for vitamin B12.
- Tilapia is lean and low in omega-3 fats: about a tenth of a gram of EPA plus DHA per serving.
- The FDA lists tilapia among the lowest-mercury fish in its advice for pregnancy and children.
- A 2008 lab study flagged tilapia's omega-6 to omega-3 ratio; the absolute amounts are small.
Tilapia nutrition per 3 ounces
The table uses the USDA FoodData Central SR Legacy entry for tilapia cooked with dry heat (FDC 175177), converted to a 3-ounce serving of 85 grams. A typical cooked fillet in that entry weighs 87 grams, so one fillet is close to this serving. Percent Daily Values (%DV) use the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked tilapia) | Per 3 oz (85 g) | % Daily Value |
|---|---|---|
| Calories | 109 | Not applicable |
| Protein | 22.2 g | 44% |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.8 g | 4% |
| Carbohydrate | 0 g | 0% |
| Selenium | 46.2 micrograms | 84% |
| Vitamin B12 | 1.58 micrograms | 66% |
| Niacin (vitamin B3) | 4.0 milligrams | 25% |
| Vitamin D | 3.1 micrograms | 16% |
| Phosphorus | 173 milligrams | 14% |
| Pantothenic acid | 0.56 milligrams | 11% |
| Potassium | 323 milligrams | 7% |
| Sodium | 48 milligrams | 2% |
| Cholesterol | 48 milligrams | 16% |
| EPA plus DHA (omega-3) | 0.12 g | No DV set |
Three things stand out. Tilapia protein is high for the calories: roughly a fifth of the fillet’s weight is protein, which is why tilapia sits alongside chicken breast on lean-protein lists (see our chicken breast nutrition guide and our list of protein-rich foods). It is a strong source of selenium and a good source of vitamin B12, covered in our B12 food guide. And it is naturally low in sodium before seasoning or breading is added.
Is tilapia healthy? The fatty acid question
Most of the debate about whether tilapia is healthy traces back to one study. In 2008, Weaver and colleagues (Journal of the American Dietetic Association) measured the fatty acids in 30 farmed and wild fish bought from US supermarkets and wholesalers. Trout and Atlantic salmon had relatively high omega-3 levels and favorable omega-6 to omega-3 ratios. Tilapia and catfish had much lower omega-3 levels and very high ratios of long-chain omega-6 to long-chain omega-3 fats, which the authors described as generally considered inflammatory.
That headline needs context. The study measured fish composition in a lab; it did not test what happens to people who eat tilapia. Fatty acid profiles also depend on what farmed fish are fed, and the NIH Office of Dietary Supplements notes that the omega-3 content of fish depends on the fish’s food. In the USDA entry used above, cooked tilapia lists more DHA (an omega-3) than arachidonic acid (the long-chain omega-6 the 2008 study focused on), and both amounts are small, a fraction of a gram per serving. Our seed oils guide explains what the wider research says about omega-6 fats.
The practical takeaway: tilapia is a lean protein food, not an omega-3 food. NIH lists tilapia with bass and cod as lower-fat fish with lower omega-3 levels. If omega-3s are your reason for eating fish, oily fish such as salmon, sardines and trout supply several times more per serving; our omega-3 guide and sardines guide cover them, and our sibling guide to trout covers a freshwater option.
Tilapia vs salmon and other white fish
The comparison uses USDA values for 3 ounces of each fish cooked with dry heat. Farmed and wild fish can differ, and brands differ, so read these as typical figures.
| Fish, cooked (USDA entry) | Calories | Protein | Fat | EPA plus DHA | Selenium %DV | Vitamin D %DV |
|---|---|---|---|---|---|---|
| Tilapia (175177) | 109 | 22.2 g | 2.3 g | 0.12 g | 84% | 16% |
| Cod, Atlantic (171956) | 89 | 19.4 g | 0.7 g | 0.13 g | 58% | 5% |
| Catfish, farmed (175166) | 122 | 15.7 g | 6.1 g | 0.08 g | 15% | 1% |
| Rainbow trout, farmed (173718) | 143 | 20.2 g | 6.3 g | 0.74 g | 43% | 81% |
| Atlantic salmon, farmed (175168) | 175 | 18.8 g | 10.5 g | 1.82 g | 64% | 56% |
In the tilapia vs salmon matchup, tilapia has fewer calories, more protein and more selenium per serving, while farmed Atlantic salmon has about 15 times the EPA plus DHA and far more vitamin D. Neither is simply better; they do different jobs. Tilapia and cod are similar lean white fish, and tilapia carries more vitamin D and B12 in USDA data. Variety across lean and oily fish is the pattern the Dietary Guidelines describe when they recommend a range of seafood, and it is central to the pescatarian and Mediterranean eating patterns.
Farmed tilapia, mercury and safety
Researchers in the 2008 study above described tilapia as the fastest growing and most widely farmed fish. Here is what the official sources say about eating it safely:
- Mercury: the FDA and EPA advice for people who are or might become pregnant, are breastfeeding, and for children lists tilapia in its lowest-mercury group, together with cod, catfish, salmon and sardines. The official chart gives the weekly serving guidance; check it rather than relying on a summary.
- Fish allergy: fish is one of the major food allergens in the US. A tilapia allergy can come with reactions to other fish, so follow your allergist’s advice.
- Cooking: the FDA says most seafood should be cooked to an internal temperature of 145 degrees Fahrenheit, and fish is done when the flesh separates easily with a fork.
- Freshness: the FDA advises choosing fish that is refrigerated or displayed on a thick bed of ice, with firm flesh and a fresh, mild smell rather than a sour or ammonia-like one.
- Purines: fish is among the purine-containing foods; people managing gout can see our purine guide and talk to their clinician.
Questions about where farmed fish comes from, what it is fed and how it is raised are reasonable, but claims about specific farms or countries vary widely in quality. Country-of-origin information on the package and third-party farming certifications are the practical tools here.
How preparation changes the numbers
Plain baked, broiled or grilled tilapia stays close to the USDA values. Breading, frying and rich sauces can add more fat, calories and sodium than the fish itself contains. Because tilapia is so mild, it takes on the flavor of herbs, citrus and spices, which keeps the lean profile intact. For people eating smaller portions on GLP-1 medicines who want protein in every meal, a lean fish like tilapia is an easy fit; our GLP-1 diet guide has more.
Frequently Asked Questions
Is tilapia healthy?
It is a lean, high-protein fish that is rich in selenium and a good source of vitamin B12 in USDA data. It is low in omega-3 fats, so it works as a protein food rather than an omega-3 source.
How much protein is in tilapia?
About 22 grams in 3 ounces of cooked tilapia, according to USDA data, with about 109 calories.
Is tilapia high in mercury?
No. The FDA places tilapia in its lowest-mercury group in its fish advice for pregnancy and children.
Is tilapia bad because of omega-6?
A 2008 lab study found high omega-6 to omega-3 ratios in farmed tilapia, but it measured composition only, and the amounts per serving are small. It did not show harm in people.
Is tilapia better than salmon?
They differ. Tilapia has fewer calories and more protein per serving; salmon has far more omega-3 fat and vitamin D. Eating a variety of fish covers both.
Is farmed tilapia safe to eat?
The FDA lists tilapia among the lowest-mercury fish. Cook it to 145 degrees Fahrenheit, choose it properly chilled, and avoid it if you have a fish allergy.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Trout: USDA Nutrition, Rainbow vs Steelhead and Trout vs Salmon, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Omega-3: Benefits, Foods, Side Effects and Heart Research, Catfish Nutrition: Farm Raised vs Wild, Mercury and Labels, Cod Fish: Nutrition, Atlantic vs Pacific Cod and Is Cod Healthy?, Perch Fish: Nutrition, Mercury, Parasites and Is Perch Healthy?.