Protein
Tilapia
Generally a good choice when tilapia is prepared simply and eaten in a comfortable portion.
Why it received this rating
Tilapia is a useful protein source that can help make a smaller meal more nutrient-dense. The green rating assumes a lean or minimally oily preparation.
Portion and preparation guidance
Aim for a comfortable portion that provides roughly 20–30 grams of protein, often about 3–4 ounces or 1/2–1 cup for plant proteins.
Symptoms or considerations
Frying, fatty sauces, and oversized portions can change both the rating and tolerance.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is medically safe or unsafe for you. Follow advice from your prescriber or registered dietitian.
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