Tilapia is a tasty and sustainable choice – but it’s a healthy one too:

  • Tilapia is low in fat and high in protein;
  • Tilapia is high in phosphorous, selenium, vitamin B12 and is also a source of niacin;
  • Tilapia is a source of omega 3 fatty acids.*

The importance of a varied and balanced diet for good health is well established and tilapia can play its part. Health experts in the EU recommend at least two portions of fish a week, one of which should be oily fish like salmon, and any variety of white fish like tilapia.

*Nutritional Breakdown of tilapia

Tilapia (cooked, dry heat) – 100g
Calories 129 kcal
Protein 26g
Carbohydrate 0g
Total fat 2.7g
Sodium 0.05g
Phosphorus 204mg
Selenium 45ug
Niacin 4.7mg
B12 1.86ug
Omega 3 fatty acids 240mg
Omega 6 fatty acids 15mg