Is tilapia fish good for keto? A nutritional deep dive

November 4, 2025 •

3 min read

With zero carbs and a high protein content, tilapia is a solid choice for those following a ketogenic diet. But is tilapia fish good for keto when considering its full nutritional profile, including its fat content and fatty acid ratio?

Quick Summary

Tilapia is a versatile, low-carb, high-protein fish that fits well into a ketogenic eating plan, providing essential nutrients without impacting ketosis.

Key Points

Keto-Friendly Macronutrients: Tilapia contains 0 grams of carbs and is high in protein, making it an ideal choice for the low-carb requirements of a ketogenic diet.
Rich in Nutrients: Beyond macros, tilapia is a good source of important vitamins and minerals, including vitamin B12, selenium, potassium, and phosphorus.
Balanced Omega Ratio: Despite some concerns, tilapia's omega-6 to omega-3 ratio is not a major issue in the context of a balanced diet and is far better than that of many processed foods.
Versatile Cooking: Its mild flavor and firm texture make tilapia easy to prepare in various keto-friendly ways, such as baking, air frying, or pan-searing with healthy fats.
Sourcing is Important: Consumers should seek responsibly sourced or sustainably farmed tilapia to address potential concerns about farming practices.
Combine for a Complete Keto Meal: Because it is a lean fish, pair tilapia with healthy fats like avocado, olive oil, or butter to create a complete, high-fat, low-carb keto meal.

Understanding the Ketogenic Diet and Macronutrients

The ketogenic diet is a very low-carbohydrate, high-fat diet that forces the body into a state of ketosis, where it burns fat for energy instead of glucose. To achieve and maintain ketosis, a person must strictly limit their carbohydrate intake, typically to under 50 grams of net carbs per day, and fill the majority of their remaining calories with healthy fats and a moderate amount of protein. Protein is essential for building and repairing tissues, but excessive consumption can trigger gluconeogenesis, which converts protein into glucose and can disrupt ketosis. Selecting protein sources that fit within these macronutrient guidelines is important for keto success.

Tilapia’s Nutritional Profile: A Keto Breakdown

Tilapia is a mild white fish with a high protein and low carbohydrate content, making it suitable for a keto diet. A typical 100-gram serving of cooked tilapia offers:

Carbohydrates: 0 grams.
Protein: Approximately 26 grams.
Fat: About 2.7 grams. Since it's a lean fish, additional keto-friendly fats should be added during cooking.
Vitamins and Minerals: Tilapia provides vitamin B12, selenium, potassium, and phosphorus.

The Omega Fatty Acid Consideration

Tilapia has a higher ratio of omega-6 to omega-3 fatty acids compared to fattier fish. Omega-3s are anti-inflammatory, while excessive omega-6s can be inflammatory. However, the omega-6 to omega-3 ratio in farmed tilapia is often within or better than ideal ranges. Nutritional content can be influenced by farming practices. The low overall fat in tilapia means this ratio is less impactful than the high omega-6 levels in some vegetable oils. Pairing tilapia with other omega-3 rich foods can help maintain balance.

Comparing Tilapia to Other Keto-Friendly Fish

The table below compares the approximate nutritional values for a 100-gram cooked serving of tilapia to other keto-friendly fish.


Feature	Tilapia	Salmon	Cod
Net Carbs	0g	0g	0g
Protein	~26g	~23g	~20g
Fat	~2.7g	~13g	<1g
Omega-3s	Low to moderate	High	Moderate
Taste	Mild, neutral	Rich, buttery	Mild, flaky
Cost	Generally inexpensive	Moderate to expensive	Moderate

This comparison shows that while tilapia is leaner and cheaper, fish like salmon offer more omega-3s. A varied approach including different types of fish is beneficial.

Incorporating Tilapia into Your Keto Meal Plan

Tilapia's mild flavor allows it to be used in various keto dishes. Since it's lean, remember to add healthy fats. Keto-friendly methods include:

Air Fryer Tilapia: Cook with olive oil and seasonings for a crispy, low-carb option.
Baked or Broiled Tilapia: Season with lemon, garlic, herbs, and healthy fats.
Keto Tilapia Tacos: Use lettuce wraps or low-carb tortillas with guacamole and other keto toppings.
Pan-Seared Tilapia: Cook in butter or oil with spices.
Parmesan-Crusted Tilapia: Top with a mix of parmesan, mayonnaise, and herbs before baking.

Ensuring High-Quality Tilapia

Sourcing high-quality tilapia is important, especially since most is farmed. Concerns exist about farming practices in some regions. To choose the best option:

Look for certification: Choose tilapia certified by organizations like the Aquaculture Stewardship Council (ASC).
Check the label: Look for country of origin and producers with good reputations.
Vary your fish intake: Include wild-caught salmon and other omega-3 rich seafood for a balanced diet.

Conclusion

Tilapia is a good, keto-friendly protein source due to its zero carbs and high protein. While it has a lower omega-3 to omega-6 ratio than some fish, this is manageable within a balanced diet. By cooking with healthy fats and choosing responsibly sourced tilapia, it can be a versatile and nutritious part of a ketogenic lifestyle. Variety in your fish consumption is key for optimal nutrition.

For further reading on the ketogenic diet and its metabolic effects, a comprehensive review can be found on the National Institutes of Health website: Ketogenic Diet - StatPearls - NCBI Bookshelf

Frequently Asked Questions

No, raw or plain cooked tilapia contains 0 grams of carbohydrates, making it a perfect protein source for a ketogenic diet where carb intake is severely restricted.

Yes, tilapia is an excellent source of protein, providing around 26 grams per 100-gram serving. This high protein content is important for maintaining muscle mass on a keto diet.

No, tilapia is a lean fish with a very low fat content (about 2.7g per 100g). For a high-fat keto diet, you will need to add fat during cooking, for example, by using butter, olive oil, or pairing with avocado.

Some raise concerns about tilapia having a higher ratio of omega-6 to omega-3 fatty acids compared to fattier fish like salmon. However, a balanced diet is more important, and this ratio is often better than in many Western diets.

To keep tilapia keto-friendly, avoid high-carb breading. Instead, bake, grill, air fry, or pan-sear it with keto-approved fats like butter or olive oil.

Yes, aside from being a low-carb protein source, tilapia is rich in selenium, vitamin B12, and phosphorus, which contribute to overall health and wellness.

While most tilapia is farm-raised, choosing responsibly sourced fish with certifications like ASC can address concerns about farming practices and ensure a higher quality product.