DIET FOOD rich fish can unlock a sea of health benefits. Just one: fish and seafood can boost your energy protein intake.
“According to this national nutrition survey data“The average seafood intake falls to about half the recommended intake for American adults.” Meghan PendletonR.D.
Although recommendations for fish consumption vary, adults should generally consume at least two servings of fish. fish per week. However, the average American relies heavily on chicken and other meats for protein intake, in part due to accessibility and affordability. However, he says that fish should definitely not be forgotten. Ally Rosen, RD, CPT.
“Not only does fish offer tons of lean protein, but most fish is rich in heart-healthy fats like omega-3s and is also rich in essential minerals like calcium, phosphorus, iron. zinciodine and magnesium” says Rosen.
Also, if your goal is to lose weight, fish is one of the best. low calorie proteins. Learn why fish should be added to your shopping list and a few of our favorite high-protein options below.
Why is fish a good protein option?
There are more reasons to eat fish than its impressive protein content (and delicious taste). “Fish, especially options like salmon, trout, mackerel and cod, are excellent protein options due to their omega-3 fatty acid content,” says Rosen. Omega-3s have been shown to reduce inflammation, improve heart health and circulation, and even improve cognitive function.
Omega-3 fatty acids play a particularly important role in our health. These help build cell membrane structure, create the signaling molecules our brain needs 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 studies have consistently shown that higher fish consumption is associated with a reduced risk of conditions such as heart attack, stroke, and all-cause death.
Some fish contain another star vitamin. Pendleton says salmon, tuna, mackerel and trout are good sources of vitamin D as well as protein. Approximately 42 percent of the U.S. population is deficient in vitamin D, as it is found only in sunlight and small amounts of food.
Does fish have another benefit? Rosen, who sees many clients in his practice who tell him they’re bored of chicken, says it’s versatile. Fish is a protein you can always replace. “Spice them in new ways and even try different cooking methods. Fish is great baked, grilled, pan-fried, etc.,” she says.
How much protein should I eat in a day?
Before determining the best fish to consume for protein, it’s always good to know exactly how much protein you should aim for.
“Factors such as age, activity level and health conditions affect protein needs,” Penleton emphasizes. If we look at the US Dietary Guidelines, we see that a sedentary adult is set at 0.8 grams of protein per kilogram of body weight.
However, it should be noted that these guidelines are nutrient levels considered sufficient to meet nutritional needs. “Adequate does not mean optimal,” he says. Nutritionists agree that to maximally stimulate muscle protein synthesis (the creation of new muscle tissue), intake should be higher, especially for those with higher needs (athletes, older adults, those on a weight maintenance plan, some chronic diseases, etc.). .
About 1.0 to 1.2 grams of protein per kilogram of body weight is a more ideal goal, Pendleton says. It’s important for someone to work with a dietitian to find the best amount for you based on your unique health history.
Achieving this protein target becomes even more important as we age due to increased risks of diseases such as osteoporosis and arthritis. Pendleton says adequate protein intake will help preserve muscle mass, which will protect us from such diseases.
This list ranks the fish with the highest protein, according to the USDA Nutrient Database. Shop, cook and eat accordingly. No need for lemon pepper seasoning.
yellow tail
A 4-ounce fillet of this slightly fatty fish contains a mighty 34 grams of protein, which translates to 212 calories. How does this compare to chicken breast? The same amount (4 oz) contains 26 grams of protein and 110 calories.
Sure, you’re saving about 100 calories, but yellowtail tastes amazing. Fry, season with flaky sea salt and freshly squeezed lemon juice. Great sushi bar order too.
Tuna (light, canned in oil)
Yes, tuna!
Four ounces contain 33 grams of protein and 225 calories. Don’t panic because of the mercury in tuna. The FDA recently released the following statement: “Five of the most commonly consumed fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.”
Anchovies (canned in oil)
So, 4 ounces contain 52 grams of protein compared to 378 grams. Negative Unless you want to give up on a date or something, you’ll eat four ounces. But anchovies are very rich in two things: Omega-3 and flavor.
You can pop these on a pizza, but they’re even better in pasta sauce, enhancing the flavor of everything else rather than overpowering the dish. Toss two anchovy fillets with your next homemade sauce, adding 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 extremely fresh and almost sweet, so don’t do anything to ruin it. It’s great grilled with lemon juice, salt and some chopped dill.
Trout
Fishermen love it; fish stalls don’t always carry it. But when you see (or catch) a trout, enjoy it. The meat is extremely tender and suitable to go with the smoker. A 4-ounce filet has 30 grams of protein for just 215 calories.
snapper
You may see red snapper at your grocery store, but all varieties have a similar nutritional profile: 30 grams of protein and 145 calories for every 4 ounces. It’s a firmer-fleshed fish, making it a great option for grilling, and its hearty flavor pairs well with oil- and plant-based sauces.
tilapia
What tilapia lacks in flavor, it makes up for with an incredible protein-to-calorie ratio. In one fillet, you’ll find 23 grams of protein for just 111 calories.
In the flavor department, try marinating this fish and then cooking it in a hot cast iron skillet. When flaky, it’s perfect for fish tacos.
Bluefish
Not to be confused with bluefin Tuna and raw bluefish are more light purple than dark red. When you cook the succulent, it turns white and becomes flaky. You can have it smoked, but it’s also great quickly stir-fried. Four ounces contain 29 grams of protein and 180 calories.
Pollock
He is not an abstract painter. Member of the cod family. This is flaky. It is a neutral taste; which means you’ll often find it in fish sticks. But it is also a fast-cooking fish and works very well in pastries. With 28 grams of protein and 134 proteins per 4 ounces, it’s a solid nutritional choice.
grouper
This fish won’t be taking first prize at a beauty pageant anytime soon, but it’s a nutritional winner with 28 grams of protein and 134 calories per 4-ounce serving. Try it stir-fried with blackening spices or Cajun seasoning.
Sardines (canned in oil)
Stop turning your nose up at this omega-3-loaded fish. When you consume a 100 gram portion, you get 28 grams of protein for 236 calories. Pour some Triscuits in and call it a snack.
Catfish
One fillet packs an impressive 24 grams of protein for 189 calories, which is like nothing else. Treat it like any other white fish: fry, broil, grill, pan-fry.
Flounder
Another white fish like catfish. One fillet has 20 grams of protein and even fewer calories than catfish – 114. The same goes for cooking tips.
tuna
Mackerel is also an impressive fish; 1 fillet contains 20 grams of protein. It’s higher in calories than white fish, but still relatively low at 230 calories. Try this stir-fried or baked.
Octopus
Octopus is also a great source of calcium and potassium, with about 25 grams of protein in a 6-ounce serving. Steamed or grilled, this fish not only looks delicious but also tastes so good.
Lobster
If you want a shellfish that is high in protein and low in saturated fat, choose lobster. It’s also full of omega-3s and a good source of phosphorus, which is essential for bone and dental health.
clam
Scallops are small but mighty; They have a surprisingly high protein volume for their small size. They are often described as having a mild, buttery flavor with a soft, fluffy texture. Just 4 ounces of scallops contain about 24 grams of protein; If you ask us, this is a big theft.
Cod
If you’re not big on fish, cod has a very mild flavor and can be prepared in a variety of ways. Pacific Cod tends to have 20 grams of protein in a 3-ounce serving; This is slightly more than Atlantic Cod, which offers 15 grams of protein in a 3-ounce serving.