Fish and seafood are not only delicious but also excellent sources of high-quality protein, essential for maintaining a healthy body and aiding in muscle recovery and growth. Here are 10 varieties of fish and seafood that contain protein, along with their protein content and calorie information.
Salmon
Salmon is not only packed with protein, providing about 20 grams per 3-ounce serving, but it also boasts the goodness of omega-3 fatty acids that are great for your heart. In addition to being a strong source of protein, salmon has a unique and delicious flavor that goes well with different seasonings and cooking styles. Whether grilled, baked, or smoked, salmon’s versatility makes it a top choice for seafood lovers looking for a tasty and nutritious option. And the best part? It contains about 140 calories per serving, making it a healthy addition to your diet.
Tuna fish
Tuna is known as a lean protein, offering about 20 grams per 3-ounce serving. At around 110 calories per serving, it’s not only good for your muscles, but also fits into a balanced diet. People love to use tuna in various dishes such as salads and sushi because of its versatility. In addition to helping build muscle, it brings selenium and vitamin D, which are good for your overall health. Plus, its low calorie count makes it a great choice for those watching their calorie intake.
Bib
Halibut is a fantastic choice for boosting protein intake with its meaty texture and mild flavor. Each 3-ounce serving delivers about 18 grams of protein, making it a great choice for those looking to up their protein intake. In addition to its protein content, halibut also contains essential nutrients such as magnesium and B vitamins. You can enjoy this versatile fish in a number of ways – whether grilled, baked or pan-fried, it makes for a tasty addition to your meals while providing approximately 100 calories per serving. So enjoy the goodness of halibut as a tasty and protein-rich option for a healthy diet.
Cod
Cod is a popular choice in diets because it’s not only tasty but also packed with protein, offering about 15 grams per 3-ounce serving. This mild and flaky fish is more than just a protein punch. It also provides phosphorus, niacin and vitamin B12 for overall health. At about 90 calories per serving, cod is a great choice for those looking to increase their protein intake without taking in too many calories. So enjoy the goodness of cod for a healthy and filling meal!
Sardines
Although sardines are small, they are big on nutrition! These tiny fish are loaded with protein, providing about 21 grams per 3-ounce serving. Not only that, they are also rich in omega-3 fatty acids, calcium and vitamin D. Their intense flavor makes them great in salads or pasta dishes, giving your meals a protein along with essential nutrients. Plus, a serving of sardines has about 180 calories, making them a healthy and delicious addition to your diet!
Shrimp
Shrimp is not only delicious but also a great option to stay healthy. It’s low in calories and high in protein, with about 120 calories and 22 grams of protein in a 3-ounce serving. In addition to being rich in protein, shrimp also provide you with selenium and antioxidants. You can enjoy it grilled, sautéed or in stir-fries, making your meals tasty while helping you get a good amount of protein.
Trout
Trout is a favorite among fish lovers because of its tender texture and mild flavor. In addition to being a good source of heart-healthy omega-3 fatty acids, trout contains about 20 grams of protein per 3-ounce serving. Whether grilled, baked or pan-fried, its versatility in cooking methods allows you to prepare a delicious and protein-rich dish. Plus, at about 125 calories per serving, it’s a healthy addition to your meals.
Mackerel
Mackerel, a type of oily fish, brings more than a delicious taste to the table. Packed with about 120 calories per serving, it may be a little higher in calories, but the good news is that it provides about 20 grams of protein in each 3-ounce serving. This makes it an excellent choice for those focusing on a protein-rich diet. Known for its unique flavor, mackerel is a popular choice for grilling or pan-frying, offering a delightful combination of great taste and basic nutrition.
Crab
Crab, known for its delicious and juicy meat, provides a good amount of protein without piling on many calories. While it has a little less protein compared to some options, it brings a delicious flavor to a variety of dishes like crab cakes and salads. Incorporating crab into your meals not only adds flavor, but also contributes to a decent protein intake, giving you about 16 grams per 3-ounce serving while keeping the calorie count at about 90 calories per serving.
Lobster
Lobster isn’t just delicious. it’s also a great choice for protein without loading up on calories. A 3-ounce serving provides about 16 grams of protein and about 80 calories. So whether you enjoy it grilled, steamed or mixed into pasta, lobster not only pleases your taste buds but also helps you get the protein your body needs without adding a lot of calories. It’s a delicious and nutritious treat!
Incorporating these high-protein fish and seafood options into your diet not only elevates your dining experience but also supports your nutritional goals. Whether you’re looking to build muscle or maintain a balanced lifestyle, these options cover both your taste buds and your health. So dive into the world of tasty and protein-rich seafood and let your meals be a celebration of both taste and well-being.
