Cod Like tilapia, cod is another flaky white fish, so one easily substitutes for the other. In terms of nutrition, a 3-oz piece of cooked cod rings in slightly lower in calories (89), protein (19g), and fat (less than 1g). (8) When it comes to omega-3s, cod and tilapia contain similar amounts — less than 200mg per 3-oz portion. (7)

Tuna If you’re eating a 3-oz can of tuna, you’ll get 109 calories, 20g of protein, and 2.5g of fat, making it comparable with tilapia. (9) Yet tuna generally has more omega-3s than tilapia. For example, wild bluefin tuna contains 1,000 to 1,500mg of omega-3s; canned white albacore tuna has between 500 and 1,000mg; and canned light tuna and wild skipjack tuna have between 200 and 500mg. (7)

Is Tilapia Good for You? A Look at the Potential Health Benefits of the Fish

Tilapia is a great source of protein that’s low in fat (2g) and saturated fat (1g), and offers a range of trace minerals. (5) While fatty fish (those with relatively greater amounts of omega-3s) are generally recommended by organizations like the American Heart Association to help reduce the risk of heart disease, it’s more important that you eat fish twice a week, particularly if fish is replacing high saturated-fat foods, like red or processed meats. (10) Tilapia offers a range of nutrients, and having tilapia as a lean protein source in your dinner rotation can mix things up and could help you stick to a healthy diet. (5)

Is Protein-Rich Tilapia Good for Weight Loss?

Tilapia can be part of a weight loss diet. The foremost reason: Its protein content. With 23g of satiating protein per 3-oz, 110-calorie fillet, it will keep you full, possibly helping you resist less-healthy between-meal snacks.

Increasing your protein intake could pay off if you’re trying to lose weight. Research in short-term studies shows that people on higher-protein calorie-restricted diets lose more weight and fat compared with similar diets lower in protein. (11)

Ideally, eating 25 to 30g of protein per meal is best to decrease appetite and spur weight loss. Having whole grain and vegetable sides along with the fish fillet will get you to that 25g marker easily. (11)

That said, like anything else, the weight loss potential of a food often comes down to how it’s prepared. For instance, a light sauté, bake, or grill are waistline-friendly ways to cook, whereas a deep fry or covering the fillet in rich, high-fat sauces will increase the calorie count. It’s important to make the choice that aligns with your health and weight loss goals.

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