EATING A DIET rich in fish can unlock a wealth of health benefits. Just one: fish and seafood can be your… egg white intake.
“According to data from national nutritional surveysaverage seafood intake drops by about half the recommended amount for American adults,” says Meghan PendletonR.D
Fish intake recommendations vary, but adults should often consume at least two servings fish weekly. However, the average American largely depends on chicken and other meats for protein intake, partly due to their accessibility and affordability. But fish should certainly not be forgotten, he believes Ally Rosen, RD, CPT.
“Not only do fish provide tons of lean protein, but most fish are also high in heart-healthy fats like omega-3 fatty acids and are also rich in essential minerals like calcium, phosphorus, iron, zinciodine, and magnesium,” says Roosen.
And if your goal is weight loss, fish is one of the best low in calories protein. Below, find out why fish should be added to your shopping list, and some of our favorite high-protein options.
Why is fish a good protein option?
There are more reasons to eat fish than just its impressive protein content (and delicious taste). “Fish, especially options like salmon, trout, mackerel and cod, are excellent protein choices because of their omega-3 fatty acid content,” says Rosen. Omega-3 fatty acids have been shown to reduce inflammation, improve heart and circulatory health, and even improve cognitive function.
Omega-3 fatty acids play a particularly important role in our health. They help form cell membrane structure, create signaling molecules that our brains need to communicate with the rest of the body, and work in many body systems, including the body’s cardiovascular, neurological, and endocrine systems, Pendleton says. “Omega-3 fatty acids have long been associated with anti-inflammatory properties. Decades of observational research have consistently shown that higher fish intake is associated with a reduction in the risk of conditions such as heart attacks, strokes and all-cause mortality.”
Another star vitamin is also found in some fish. Salmon, tuna, mackerel and trout are all good sources of vitamin D and protein, says Pendleton. Nearly 42 percent of the U.S. population is deficient in vitamin D because it is only found in sunlight and in a small amount of food.
Another benefit of fish? Its versatility, says Rosen, who sees many clients in her practice who tell her they are tired of chicken. Fish is a protein that you can always change. “Season them in new ways and even try different cooking methods. Fish is delicious fried, grilled, pan-seared, etc.,” she says.
How much protein should I eat per day?
Before we determine which fish is best to eat in terms of protein, it is always good to know exactly how much protein you should pay attention to.
“Factors such as age, activity level and health status influence protein requirements,” Penleton emphasizes. Looking at the US dietary guidelines, a sedentary adult is set at 0.8 grams of protein per kilogram of body weight.
But it should be noted that these guidelines are levels of nutrients that are believed to be sufficient to meet nutritional needs. “Adequate does not mean optimal,” she says. Nutritionists agree that intake should be higher to maximally stimulate muscle protein synthesis (production of new muscle tissue), especially for people with higher needs (athletes, older adults, people on a weight maintenance plan, some chronic diseases, etc.).
Somewhere around 1.0 to 1.2 grams of protein per kilogram of body weight is a more ideal goal, says Pendleton. It’s important for someone to work with a dietitian to determine the best amount for you based on your unique health history.
Hitting that protein goal becomes even more important as we age, because there is an increasing risk of diseases like osteoporosis and arthritis. Adequate protein intake will help maintain muscle mass, which will protect us from these types of diseases, says Pendleton.
This list ranks the fish with the highest protein content, according to the USDA Nutrient Database. Shop, cook and eat accordingly. No lemon pepper seasoning required.
Yellowtail
One four-ounce fillet of this slightly fatty fish has a powerful 34 grams of protein for 212 calories. How does that compare to chicken breast? The same amount (4 oz) contains 26 grams of protein and 110 calories.
Sure, you’ll save about 100 calories, but Yellowtail tastes great. Toast it and sprinkle with flaky sea salt and freshly squeezed lemon juice. Great sushi bar order too.
Tuna (light, canned in oil)
Yes, tuna!
Four ounces contains 33 grams of protein and 225 calories. And don’t panic about the mercury in tuna. The FDA recently released this statement: “Five of the most commonly consumed fish low in mercury are shrimp, canned light tuna, salmon, pollock and catfish.”
Anchovies (canned in oil)
So four ounces contains 52 grams of protein for 378. That said, you sure are not I’m going to eat four ounces, unless you want to cancel a date or something. But anchovies are very rich in two things: omega-3 fatty acids and flavor.
You could put them on a pizza, but they are even better in pasta sauce, where they enhance the flavor of everything else instead of overpowering the dish. Mix two anchovy fillets into your next batch of homemade sauce when you add your garlic and onions.
Coho salmon
This low-calorie, high-omega-3 wild fish contains 31 grams of protein for just 209 calories. The taste is intensely fresh and almost sweet, so don’t do anything to spoil the taste. It’s delicious straight from the grill with lemon juice, salt and a little chopped dill.
Trout
Fishermen love it; fish counters do not always have it with them. But if you see (or catch) trout, enjoy it. The flesh is extremely tender and goes well with a trip to the smoker. A 120 gram fillet contains 30 grams of protein for only 215 calories.
Snapper
You may see red snapper in your grocery store, but all varieties have a similar nutritional profile: 30 grams of protein and 145 calories for every four ounces. It’s a fish with firmer flesh, so it’s a great option for grilling, and its savory flavor goes well with oil- and herb-based sauces.
Tilapia
What tilapia lacks in flavor it makes up for with an amazing protein-to-calorie ratio. In one fillet you will find 23 grams of protein for only 111 calories.
In the flavor department, try marinating this fish and then cooking it in a hot cast iron pan. If it’s flaky, it’s perfect for fish tacos.
Blue fish
Not to be confused with bluefin tuna, raw bluefish is more light purple than deep red. Cook the meaty flesh and it becomes white and flaky. You may have smoked it, but it is also delicious fried quickly. Four ounces contains 29 grams of protein and 180 calories.
Pollock
Not the abstract painter. The member of the cod family. It’s flaky. It has a neutral taste, while you often find it in fish sticks. But it is also a quick-cooking fish that works well in a burrito. With 28 grams of protein and 134 for four ounces, it’s a solid nutritional choice.
Grouper
This fish isn’t likely to win first prize in a beauty pageant, but with 28 grams of protein and 134 calories per 100-gram serving, it’s a nutritional winner. Try it pan seared with blackening spices or Cajun seasoning.
Sardines (canned in oil)
Stop turning your nose up at this omega-3-laden fish. Consume a four-ounce serving and you’ll get 28 grams of protein for 236 calories. Put some Triscuits on it and call it a snack.
Catfish
One fillet contains a whopping 24 grams of protein for 189 calories, which is basically nothing. Treat it like any other whitefish: broil it, fry it, grill it, pan sear it.
Bone
Another whitefish, like catfish. One fillet contains 20 grams of protein and even fewer calories than catfish: 114. The same goes for the cooking tips.
Mackerel
Mackerel is another impressive fish, with a protein content of 20 grams for 1 fillet. It is higher in calories than the white fish, but it is still relatively low at 230 calories. Try these baked or baked.
Octopus
With about 25 grams of protein in a 150-gram serving, octopus is also a great source of calcium and potassium. Steamed or cooked on the grill, this fish not only looks like a delicacy, but it tastes like one too.
Lobster
If you want a shellfish that is high in protein and low in saturated fat, choose lobster. Plus, it’s packed with omega-3 fatty acids and is a good source of phosphorus, which is essential for bone and teeth health.
Scallops
Scallops are small but mighty: they have a surprisingly high protein volume for their small size. They are often described as having a light, buttery flavor with a smooth, soft texture. Just 100 grams of scallops contain about 24 grams of protein – a huge feat, if you ask us.
Codfish
If you don’t like fish, cod has a very mild taste and can be prepared in different ways. Pacific Cod usually has 20 grams of protein in a 3-ounce serving – slightly more than Atlantic Cod, which contains 3 ounces with 15 grams of protein.