Tilapia and Protein

If you’ve ever taken a course in biology, you may recall that protein is one of the 4 essential building blocks of life, along with carbohydrates, fats, and nucleic acids. Nucleic acids already exist in our bodies through DNA (and RNA, if you want to get extra technical). Carbs, fats, and protein, however, have to be regulated through our diet. While we tend to limit ourselves on how much fat and how many carbs we should eat, it seems we can’t get enough of protein.

Protein is needed to build and maintain tissue and organs in your body. It is also essential for almost every function of cellular life. In essence, no protein, no cells, no you.

On a larger, less microscopic scale, protein is necessary for the development of muscle mass. For athletes it’s important to maintain a balance between fat, carbohydrates, and protein to build a lean and muscular physique. But if you’re just a regular Joe who wants to maintain a healthy lifestyle, how much protein should you eat? There are a few factors that play in to how much you should consume, such as weight, gender, and level of lethargy, obviously. This calculator [1] for Daily Reference Intake (DRI) by the USDA is a great way to find out exactly how much protein you need for your particular body type and lifestyle. You can also find out about recommended amounts of fat, carbohydrates, vitamins, and minerals you need, to name a few.

So now we know that we need protein; how do we incorporate it into our diets? Our shocking answer would be by eating more tilapia. It provides 21 grams of protein in a 4 oz. fillet, which for some people could amount to almost half of the daily recommended intake. It’s also a great way to incorporate seafood into your diet, which the USDA [2] recommends should be eaten twice a week. What’s missing? Some vegetables on the side and fruit for dessert.


  1. https://www.nal.usda.gov/fnic/interactiveDRI/
  2. https://www.choosemyplate.gov/ten-tips-eat-seafood