Tilapia contains beneficial nutrients. But depending on where the fish comes from, there may be a higher chance of safety issues, such as bacteria getting into the fish.
Tilapia is an inexpensive, mild-flavored fish. It is the fourth most commonly consumed type of seafood in the United States.
However, scientific studies have highlighted concerns about tilapia’s fat content. Several reports also raise questions surrounding tilapia farming practices.
As a result, a lot of people say you should stay away from this fish and that it might even be bad for your health.
The name tilapia actually refers to several species of mostly freshwater fish that belong to the cichlid family.
Wild tilapia are native to Africa, but they have been brought to other parts of the world and are now farmed in more than 135 countries (1).
It’s great for farming because it doesn’t mind being crowded, grows quickly, and only eats cheap vegetables. These qualities translate to a relatively inexpensive product compared to other types of seafood.
The benefits and dangers of tilapia depend largely on differences in farming practices, which vary by location.
China is by far the world’s largest producer of tilapia. They produce over 1. 6 million metric tons annually and provide the majority of the United States’ tilapia imports (2).
Tilapia is a pretty impressive source of protein. In 3. 5 ounces (100 grams), it packs 26 grams of protein and only 128 calories (3).
Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.
Tilapia is also a lean source of protein, with only 3 grams of fat per serving.
However, the type of fat in this fish contributes to its bad reputation. The next section further discusses the fat in tilapia.
One main reason for this is that omega-3 fatty acids are found in large amounts in fish like salmon, trout, albacore tuna, and sardines. In fact, wild-caught salmon contains over 2,500 mg of omega-3s per 3. 5-ounce (100-gram) serving (4).
Omega-3 fatty acids are healthy fats that lower inflammation and blood triglycerides. They have also been associated with a reduced risk of heart disease (5, 6, 7).
Bad news for tilapia: each serving has only 240 mg of omega-3 fatty acids, which is ten times less than wild salmon (3).
Omega-6 fatty acids are highly controversial but generally regarded as less healthy than omega-3s. Some people even believe omega-6 fatty acids can be harmful and increase inflammation if eaten in excess (8).
The recommended ratio of omega-6 to omega-3 in the diet is typically as close to 1:1 as possible. Salmon and other omega-3-rich fish are better choices to help you reach this goal, while tilapia doesn’t do much (9)
In fact, some experts say you shouldn’t eat tilapia if you want to lower your risk of inflammatory diseases like heart disease (10)
As the number of people who want to buy tilapia keeps going up, farming it is a cheap way to make a product that people can afford.
But over the past ten years, a number of reports have shown some worrying facts about how tilapia are farmed, mostly from farms in China.
Tilapia is one of the most popular fish in the world. It’s versatile, affordable, and mild in flavor. But is tilapia fish high in purines? This is an important question for people with gout.
Gout is a form of arthritis caused by high levels of uric acid in the blood This uric acid crystallizes and deposits in the joints, leading to sudden attacks of severe pain, swelling, and tenderness Purines are chemical compounds that break down into uric acid. Foods high in purines, like some types of seafood, can trigger gout attacks.
Purine Levels in Fish
Fish and seafood contain varying amounts of purines. Shellfish like shrimp, crab, lobster, and oysters tend to be highest. Fatty fish like salmon, mackerel, sardines, and herring also have abundant purines. On the other end of the spectrum, lean white fish like cod, haddock, and sole are lowest in purines.
So where does tilapia fit in?
Is Tilapia High in Purines?
No, tilapia is low in purines Most experts consider tilapia to be a lean white fish that is safe to eat in moderation if you have gout
According to nutritional data a 3-ounce portion of baked or broiled tilapia contains
- 110-140 calories
- 24-26 grams of protein
- 3 grams of fat
- Less than 100 mg of purines
For comparison, the same portion of salmon contains over 200 mg of purines.
Research has found white fish like tilapia, when eaten in normal quantities, poses little risk of increasing gout risk or triggering attacks. One study saw no increase in gout flares even when participants ate up to 300 grams of lean white fish per week.
Tips for Eating Tilapia with Gout
To gain the health benefits of tilapia without spiking uric acid levels, follow these tips:
- Stick to 3- to 4-ounce portions
- Avoid tilapia fried in batter, which adds calories and fat
- Bake, broil, grill, or poach instead of frying
- Remove the skin before cooking
- Limit higher-purine fish like salmon and tuna
- Stay hydrated by drinking water
- Limit sugary drinks like juice and soda
- Avoid crash dieting and rapid weight loss
Benefits of Tilapia
Tilapia provides high-quality protein with less saturated fat than many cuts of meat and other fish. It contains essential nutrients like niacin, vitamin B12, phosphorus, potassium, and selenium.
Eating lean protein foods like tilapia can help with weight management. Replacing red and processed meats with fish is also linked to better heart health.
So for people with gout, tilapia offers excellent nutrition without spiking purine levels like other fish. Enjoy tilapia baked, grilled, or in fish tacos or sandwiches a few times per week. Just be sure to keep portions in check.
Tilapia are often fed animal feces
One report from the United States Food and Drug Administration (FDA) revealed that it is common for fish farmed in China to be fed feces from livestock animals (11).
This method lowers the cost of production, but bacteria like Salmonella that are found in animal waste can pollute the water and raise the risk of getting diseases from food.
Using animal feces as feed wasn’t directly associated with any specific fish in the report. However, around 73% of the tilapia imported to the United States comes from China, where this practice is particularly common (12).
Top 5 Best Fishes For Gout
FAQ
Which fish has the lowest purines?
Is tilapia bad for gout?
How much purine is in tilapia?
What fish to eat if you have high uric acid?
Is tilapia high in purines?
So, is tilapia fish high in purines? According to research, tilapia falls into the “moderate-purine” category, meaning it contains between 100-200 milligrams of purines per 100-gram serving. This puts it in the same category as other popular fish such as salmon, sole, and tuna.
Is it safe to eat talapia fish?
Tilapia fish is a low-calorie source of protein. In addition, tilapia fish contains vitamins and minerals such as folic acid and phosphorus. However, tilapia fish contains omega 6, which is relatively high, higher than omega 3. Ideally, omega 3 and 6 have a ratio close to 1:1. Excessive consumption of foods high in omega 6 is at risk of increasing inflammation. In addition, it is also essential to know the process of cultivating tilapia fish to avoid harmful bacteria such as Salmonella or other harmful substances that may arise during cultivation.
How much purine is in a tilapia fish?
Tilapia fish falls into the moderate-purine category, meaning it contains between 100-200 milligrams of purines per 100-gram serving. This puts it in the same category as other popular fish such as salmon, sole, and tuna.
What fish are high in purine?
Some of the most popular types of fish are, unfortunately, high in purines. They include crab, lobster, trout, and tuna. Other fish with high purine levels include herring, ocean perch, mackerel, sardines, scallops, and trout. They all can trigger what the Centers for Disease Control and Prevention calls a “gout flare.” 2 Purine Content per 100g.