Tilapia: nutrition for pregnancy & family
Also known as Nile tilapia, Elapi, Japani kawoi, Tilapia, Tilapia, Cichlid fish, [Place of collection: Kolkata]. Food group: Marine Fish.
Is it safe during pregnancy?
What official food-safety sources say, source by source: Is Tilapia safe during pregnancy?
Nutrition per 100 g (USDA)
| Energy | 96 kcal |
| Protein | 20.1 g |
| Fat | 1.7 g |
| Iron | 0.6 mg |
| Calcium | 10 mg |
| Folate | 24 mcg |
| Choline | 43 mg |
| Vitamin B12 | 1.6 mcg |
| Zinc | 0.3 mg |
| Sodium | 52 mg |
Values: USDA FoodData Central, Fish, tilapia, raw (FDC ID 175176; public domain). This is USDA's analysis of the same species, not of the Indian sample in IFCT, so figures for this exact variety may differ. See the full USDA page.
What 100 g gives you in pregnancy
| Folate | 24 mcg — 4% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
From the USDA values above, against NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country, so percentages are only meaningful against the authority named here. They describe 100 g of this food, not a meal plan; your doctor may advise different amounts for you.
Explore further
By USDA's figures, Tilapia is a notable source of folate — see what each does in pregnancy.
More marine fish: Allathi, Aluva, Anchovy, Ari fish, Betki, Black snapper.
Tilapia in Indian languages
| English | Nile tilapia |
| Assamese | Elapi, Japani kawoi |
| Tamil | Tilapia |
Regional names as recorded by ICMR-NIN in the Indian Food Composition Tables.
Why it can help during pregnancy
- Choline: Choline supports your baby's brain and spinal cord development.
Consensus public-health guidance (WHO / ICMR-NIN), for nutrients the USDA values show this food is a good source of. A balanced, varied diet matters more than any single food.
Source for composition: ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), code P083 — IFCT values not reproduced; the figures shown are USDA's. IFCT's licence does not allow its tables to be republished electronically, so we cite the record instead.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.