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 a popular fish choice for many, thanks to its mild flavor, affordability, and availability. But for those managing gout, there’s an important question – is tilapia high in purines?
Understanding the purine levels in foods is essential for people with gout Excess purines can raise uric acid, increasing the risk of painful gout attacks So it’s key to make informed choices when it comes to fish and seafood.
Let’s take a detailed look at tilapia’s purine content, how it affects gout management, and tips for enjoying tilapia safely as part of a low-purine diet.
What are Purines?
Purines are natural compounds found in many foods. They are broken down by the body and converted into uric acid, which is normally flushed out in urine.
But some people have trouble eliminating uric acid efficiently. This leads to a buildup of uric acid crystals in joints and tissues, causing the painful inflammation of gout.
Foods high in purines include organ meats, yeast, alcohol, and certain fish and seafood Limiting dietary purine intake is important for managing gout.
Tilapia’s Purine Levels
Most fish and seafood contain moderate levels of purines. Here’s how tilapia’s purine content compares:
- Herring: 210mg per 100g
- Salmon: 170mg per 100g
- Tuna: 157mg per 100g
- Halibut: 178mg per 100g
- Tilapia: 83mg per 100g
As you can see, tilapia is very low in purines compared to most other fish. While precise purine data can vary between sources, tilapia consistently falls in the lowest ranges for fish.
Why is Tilapia Low in Purines?
Tilapia is low in purines for a few key reasons:
-
It is a freshwater fish, whereas high-purine fish usually come from the sea.
-
Tilapia feed mainly on plant matter like algae and aquatic plants. Many high-purine fish eat other fish and shellfish as part of their diet.
-
Tilapia contains less of the purine-rich fish oils than fatty fish like salmon or mackerel.
So tilapia’s freshwater habitat, plant-based diet, and low fat content all contribute to its low purine levels.
Is Tilapia Safe for People With Gout?
For most people with gout, tilapia can be a safe and recommended part of the diet. Here’s why tilapia is generally fine to enjoy in moderation:
-
Very low purine content minimizes the risk of increased uric acid.
-
Mild white fish like tilapia are easier to digest than high-fat fish.
-
Fish provide important nutrients like protein, omega-3s, selenium and vitamin D.
-
Tilapia offers a lower-purine alternative to meat proteins.
However, it’s best to keep portions of even low-purine fish moderate – 3 to 4 ounces per serving. And avoid fried preparations which add calories and fat. Grilling, baking or poaching are healthiest.
Are There Any Precautions With Tilapia and Gout?
While tilapia is universally recognized as low in purines, a few precautions can further minimize any risks:
-
Limit fish intake to 2 or 3 times per week as part of a balanced gout diet.
-
Avoid eating the skin, as purines tend to concentrate in fish skin.
-
Watch out for seasoning mixes containing yeast extract, like MSG, which are high in purines.
-
Stay well-hydrated and take any prescribed uric acid medications as directed.
-
If tilapia seems to trigger flare-ups for you, avoid it and choose a vegetable-based protein instead.
Talk to your doctor if you have any concerns about including tilapia or other fish in your gout management plan.
Other Low-Purine Fish Choices
For people who don’t tolerate tilapia well, there are other great low-purine fish options including:
- Cod
- Sole
- Catfish
- Trout
- Flounder
- Mahi-mahi
- Rainbow trout
Aim for a mix of these low-fat, low-purine fish 2 or 3 times per week as part of a gout-friendly diet.
Higher-Purine Fish to Limit or Avoid
To effectively manage gout, it’s also important to limit or avoid the highest purine fish:
- Anchovies
- Herring
- Mackerel
- Sardines
- Scallops
- Mussels
- Salmon
- Tuna
If you want to occasionally indulge in these fish, reduce other purine sources that day and stay hydrated to help flush out excess uric acid.
Can You Eat Tilapia Roe?
Tilapia roe, or fish eggs, are fine for gout diets because they are very low in purines. Most fish eggs and roe contain minimal purines, unlike the meat.
Some examples:
- Salmon roe: 4mg per 100g
- Smelt roe: 20mg per 100g
- Shad roe: 40mg per 100g
So feel free to enjoy tilapia roe or other fish roe in moderation on a gout diet. They make a nice, low-purine substitute for higher fat fish.
The Bottom Line
Tilapia stands out as one of the lowest purine fish options. Its freshwater habitat, plant-based diet, and low fat content contribute to very low amounts of inflammatory purines.
Most people with gout can safely enjoy tilapia in moderate 3 to 4 ounce portions a few times per week. Focus on healthy cooking methods like baking, grilling or poaching. Tilapia provides a great way to get lean protein and omega-3s while managing gout through a low-purine diet.
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
Is tilapia fish bad for gout?
Which fish has the lowest purines?
What fish is bad for gout?
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.
Is tilapia good for gout?
Fin fish are less likely to be high in purines, so eating those in moderation are generally a better choice than consuming red meat, pork or poultry. Here is a brief guide to purine levels in foods. Since they are fin fish, tilapia is an OK choice for your gout, but we are not a big fan of that fish here at Dr. Gourmet.
Is tilapia safe to consume?
Tilapia is an inexpensive, mild-flavored fish that is the fourth most commonly consumed type in the United States*. However,* it’s important to note that depending on where the fish is sourced from, there may be a higher risk of safety concerns, including bacterial contamination.
Is wild tilapia healthier than farmed tilapia?
Ideally, wild-caught tilapia are preferable to farmed fish due to potential health benefits. However, wild tilapia is very hard to find. Alternatively, other types of fish like salmon, trout, and herring have more omega-3 fatty acids per serving than tilapia.