How much omega-3 is in 100g of tilapia?

November 24, 2025 •

3 min read

According to research from the International Journal of Medical Research and Health Sciences, the omega-3 content in 100g of farmed tilapia can vary, but is significantly lower than in fatty fish. This article explores precisely how much omega-3 is in 100g of tilapia and places its nutritional profile into a wider context for balanced dietary choices.

Quick Summary

Tilapia provides a low amount of omega-3 fatty acids, typically around 200mg per 100g, which is substantially less than oily fish like salmon. Its omega-6 to omega-3 ratio is generally low, making it a healthy option when consumed as part of a varied diet.

Key Points

Low Omega-3 Source: 100g of farmed tilapia typically contains around 200mg of omega-3 fatty acids, significantly less than fatty fish.
Favorable Omega Ratio: Recent research shows that tilapia's omega-6 to omega-3 ratio is not as concerning as once believed and often falls within a healthy range.
Rich in Other Nutrients: Tilapia is an excellent source of lean protein and provides important minerals like selenium and phosphorus, as well as vitamins B12 and niacin.
Dietary Balance is Key: It is more effective to focus on a balanced dietary intake of fatty acids from various sources rather than isolating single foods like tilapia.
Sourcing Matters: The nutritional content of tilapia can vary depending on farming practices and diet, with wild tilapia sometimes having higher omega-3 levels.
Low Mercury Content: Tilapia is a low-mercury fish, making it a safe and healthy protein choice for many individuals, including pregnant women and children.

Omega-3 Content in 100g of Tilapia

While tilapia is a lean source of protein, it is not a rich source of omega-3 fatty acids. The precise amount of omega-3 in 100g of tilapia can vary depending on whether it is wild-caught or farm-raised, and what the fish was fed. Most analyses confirm that 100g of tilapia contains relatively low levels of omega-3, particularly the beneficial long-chain varieties, EPA and DHA. For example, one source suggests a 100g portion of farmed tilapia may contain approximately 200mg of total omega-3. This is in stark contrast to fatty fish, which contain thousands of milligrams of omega-3 per serving.

The Importance of the Omega-6 to Omega-3 Ratio

Discussion about tilapia's fatty acid content often includes its omega-6 to omega-3 ratio. Some older studies raised concerns about a potentially high ratio in farmed tilapia, suggesting it could be inflammatory. However, more recent assessments and reviews have clarified this issue. The ratio in farmed tilapia is often much lower and falls within a healthy range, especially when compared to many processed foods or vegetable oils that are far higher in omega-6. Health experts emphasize that evaluating overall dietary patterns, rather than focusing on a single food, is more important for maintaining a healthy balance of fatty acids. For those concerned, sourcing responsibly farmed tilapia or choosing wild-caught options can help ensure a more favorable fatty acid profile.

Tilapia's Nutritional Profile Beyond Omega-3s

Despite its lower omega-3 content, tilapia offers several other nutritional benefits. It is a lean source of high-quality protein, with 100g providing a significant percentage of the daily recommended intake. It is also a good source of important vitamins and minerals:

Selenium: A single serving of tilapia can provide a large portion of the daily value for this mineral, which is important for thyroid function and has antioxidant properties.
Vitamin B12: This essential vitamin is crucial for nerve function and red blood cell formation.
Niacin: Also known as Vitamin B3, niacin aids in energy metabolism.
Phosphorus: Critical for strong bones and teeth, 100g of tilapia contains a healthy amount of phosphorus.

Omega-3 Comparison: Tilapia vs. Other Fish (Per 100g)

To understand how tilapia stacks up, it's helpful to compare its omega-3 content with other common fish. The following table provides a general overview, noting that specific values can differ based on wild versus farmed fish and diet.


Fish	Omega-3 Content (Approx. per 100g)	Notes
Tilapia	~200 mg	Lean protein, significantly lower in omega-3 than fatty fish.
Salmon (Farmed)	~2260 mg	High in beneficial EPA and DHA; fattier fish.
Mackerel	~1900-2400 mg	Rich in omega-3s, excellent source.
Tuna (Canned)	~600-1100 mg	Moderate to high source, varies by type and preparation.
Trout	~800-1000 mg	Good source of omega-3s.
Cod	~200-300 mg	Similar to tilapia in omega-3 content, also a lean fish.

How to Incorporate Tilapia into a Healthy Diet

If you enjoy tilapia but want to boost your omega-3 intake, consider these strategies:

Pair with high omega-3 foods: Serve tilapia with a side of vegetables roasted in olive oil, or a salad with walnuts or a flaxseed oil dressing.
Rotate your fish: Incorporate fattier fish like salmon or mackerel into your weekly meals to balance out your fatty acid intake.
Choose healthy cooking methods: Instead of frying, which can increase the omega-6 content depending on the oil used, opt for baking, grilling, or steaming your tilapia.
Balance your overall diet: Remember that omega-6s are also essential. A balanced approach means a varied diet rather than demonizing single foods.

Conclusion

Ultimately, while the omega-3 content in 100g of tilapia is modest compared to oily fish, it remains a healthy option for lean protein, vitamins, and minerals. Concerns over its omega-6 to omega-3 ratio have often been overstated, especially when considering the context of a balanced overall diet. Tilapia can certainly be a regular part of a nutritious eating plan, especially when paired with other omega-3-rich foods. Consumers can feel confident that responsibly sourced tilapia provides valuable nutrition without the high mercury levels associated with some other fish.

Optional Outbound Link

For more in-depth information on Omega-3 fatty acids and their health benefits, see the fact sheet from the National Institutes of Health.

Frequently Asked Questions

Yes, generally, wild tilapia tends to have a more favorable omega-3 content and ratio compared to farmed tilapia, although the specific diet of farm-raised fish can significantly influence its fatty acid composition.

Salmon contains far more omega-3 fatty acids than tilapia. A 100g serving of farmed salmon can contain over 2000mg of omega-3, which is more than ten times the amount in an equivalent portion of tilapia.

While tilapia contains more omega-6 than omega-3, its overall ratio is not as detrimental as some reports suggest, and it is still lower than many common foods and vegetable oils.

Yes, tilapia can be part of a healthy diet. It provides lean protein and essential nutrients. As with any food, moderation and balance are key, and it should be part of a varied diet that includes other omega-3 sources.

The primary nutritional benefit of tilapia is that it is a lean, low-calorie, high-protein source of food that also contains high levels of selenium and vitamin B12.

While some cooking methods might cause a slight reduction in omega-3 fatty acids, baking, grilling, or steaming tilapia preserves its nutritional value effectively. Frying can increase its fat content, depending on the oil used.

It is not necessary to avoid tilapia entirely. Health experts emphasize the importance of your overall diet's fatty acid balance, not that of a single food. Tilapia's ratio is not a problem for most people when consumed in a balanced way.