Fish and seafood · IFCT 2017
Tilapia: nutrition per 100 g
Per 100 g, tilapia gives 83 kcal, 18.5 g protein and 1.1 g fat, according to the Indian Food Composition Tables 2017. Its 2.84 mg of iron is the highest of all 41 fish and seafood in the tables, and its 99 mg of calcium ranks 6th. It is also 2nd in the group for riboflavin, though its omega-3 is low.
About tilapia
Tilapia is an African cichlid introduced to India for fish farming, and it has spread into ponds, tanks and reservoirs across the south and east. In Andhra Pradesh and Telangana it is jilebi chepa, in parts of Tamil Nadu jilebi kendai, and in Assam elapi or japani kawoi, as IFCT 2017 records. The Nile tilapia, Oreochromis niloticus, is the one approved for commercial farming and the one analysed in the tables.
It grows quickly, tolerates crowded ponds and is cheap, so it has become a weekday fish in many towns. Andhra cooks make a spicy jilebi chepa pulusu with tamarind, Kerala homes fry it whole with chilli and pepper, and in the North East and Bengal it goes into everyday jhol. The flesh is white, mild and slightly sweet, with a simple bone structure.
What tilapia brings to a meal
- 01
The iron leader among fish
Tilapia gives 2.84 mg of iron per 100 g, 1st of 41 fish and seafood and 85th of 242 foods. That covers 15 per cent of a sedentary man's daily requirement and 10 per cent of a woman's.
- 02
Good calcium for a fish
At 99 mg of calcium per 100 g, tilapia ranks 6th of 41 in its group and 66th of 242 foods, meeting 10 per cent of an adult's daily requirement.
- 03
Riboflavin and vitamin E
It ranks 2nd of 39 fish and seafood for riboflavin, at 0.18 mg per 100 g, and gives 1.86 mg of vitamin E, 10th of 41.
- 04
Lean protein, little omega-3
Tilapia supplies 18.5 g of protein with 1.1 g fat and 83 kcal per 100 g. Its DHA, 59 mg, and EPA, 15 mg, are low, so it is not an omega-3 fish.
Tilapia nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 83 kcal | 4% | 5% |
| Protein | 18.5 g | 34% | 40% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 1.1 g | ||
| Water | 79.6 g | ||
| Fats | |||
| Saturated fat | 0.41 g | ||
| Monounsaturated fat | 0.25 g | ||
| Polyunsaturated fat | 0.2 g | ||
| Omega-3 (EPA) | 15 mg | ||
| Omega-3 (DHA) | 59 mg | ||
| Cholesterol | 26 mg | ||
| Minerals | |||
| Calcium | 99 mg | 10% | 10% |
| Iron | 2.84 mg | 15% | 10% |
| Zinc | 0.88 mg | 5% | 7% |
| Magnesium | 25 mg | 6% | 7% |
| Phosphorus | 184 mg | ||
| Potassium | 255 mg | ||
| Sodium | 53 mg | ||
| Copper | 0.04 mg | ||
| Selenium | 20.8 µg | ||
| Vitamins | |||
| Retinol | 17 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.18 mg | 7% | 8% |
| Niacin (B3) | 1.4 mg | 8% | 10% |
| Vitamin B6 | 0.18 mg | 7% | 9% |
| Vitamin E (alpha-tocopherol) | 1.86 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Tilapia: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/tilapia/
Where tilapia sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Iron | 2.84 mg | 1st of 41 | 85th of 242 |
| Vitamin E (alpha-tocopherol) | 1.86 mg | 10th of 41 | 23rd of 242 |
| Riboflavin (B2) | 0.18 mg | 2nd of 39 | 32nd of 241 |
How tilapia is eaten
- Jilebi chepa pulusu: Andhra tilapia curry with tamarind, red chilli and fenugreek, cooked until thick.
- Whole tilapia fry: scored and rubbed with chilli, turmeric, pepper and lime, shallow-fried in coconut oil.
- Bengali-style jhol with potato and tomato, a light everyday fish curry.
- Tilapia fillets in a green coriander and mint masala, grilled or baked.
Before you plan around it
Tilapia's quality depends heavily on its pond. Fish from clean, well-managed farms taste mild; fish from stagnant or polluted water can taste muddy and may carry contaminants, so buy from trusted sellers. Because its omega-3 is low, people eating fish for heart health should mix in sardine, mackerel or other sea fish. Small tilapia are sometimes passed off as karimeen, which costs far more.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about tilapia
Is tilapia fish good for health?
Yes. IFCT 2017 gives tilapia 18.5 g protein, 2.84 mg iron and 99 mg calcium per 100 g for 83 kcal. It is a lean, affordable fish, though not a source of much omega-3.
What is jilebi fish?
Jilebi chepa in Telugu, or jilebi kendai in Tamil, is tilapia. It is a local market nickname for the same Nile tilapia farmed across the country.
Is tilapia good for iron?
Among fish, it is the best in IFCT 2017, with 2.84 mg of iron per 100 g. That is still below liver or red meat, so pair it with greens and a squeeze of lemon.
Does tilapia have omega-3?
Tilapia carries only small amounts, 59 mg of DHA and 15 mg of EPA per 100 g. It is a lean protein fish, while sardine, mackerel and hilsa are the omega-3 fish.
Related foods and tables
Karimeen (pearl spot)
Nutrition per 100 g, from IFCT 2017.
Rohu
Nutrition per 100 g, from IFCT 2017.
Catla
Nutrition per 100 g, from IFCT 2017.
Pangas
Nutrition per 100 g, from IFCT 2017.
Silver carp
Nutrition per 100 g, from IFCT 2017.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Riboflavin (vitamin B2) content of Indian foods
Every food in the tables, ranked by riboflavin (vitamin b2) per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.