10 High Protein Fish


If you are a bodybuilder, trying to put on muscle mass or are trying to lose some weight, it might be best to start eating high protein, low-calorie fish, rich in vitamins, minerals, and omega-3 fatty acids.

Wild caught fish are some of the healthiest and best foods on the planet.

When you compare most fish or seafood as compared to chicken, the chicken may have a bit more protein, but the fish is usually higher in nutritional value.

Wild caught fish is not only high in omegas but is a great source of B-vitamins and iodine.

The next time you’re at a restaurant, you might consider skipping the chicken or beef and go straight for one of the following high protein, brain, and heart healthy fish.

High Protein Fish (per 100g)

Wild Caught salmon

The first and possibly the best fish to eat often, is the high-protein Wild Caught Salmon. Wild Salmon is one of the most prized fish because of its uncountable health benefits. It is loaded with omega-3 fatty acids and thus plays an important role in the regulation of cellular functions, nervous system, and inflammatory responses.

100 grams of wild salmon offers you:

  • 22 g of protein
  • 5 g fat
  • 39 mg calcium
  • 99 mg cholesterol

Besides these, the vitamin and mineral content of the fish makes it one of the superfoods to consume.

Salmon is often compared with chicken in terms of nutritional value. Both are high-protein food and people consider the latter better. It is because 100 grams of chicken offer 24 grams of protein. But it must be noted that salmon is relatively high in B-vitamins and essential amino acids. And most importantly, it offers you omega-3 fatty acids and antioxidants making it an unparalleled choice.    

Shrimp

Next on this list is a shellfish that gives you a lot of protein. Being another rich source of omega-3 fatty acids, shrimps are popular shellfish consumed by people. What makes it healthy to consume is its considerably low-calorie content and high vitamin and minerals value. Around 85-100 grams of shrimp can provide you with:

  • 84.2 kcal calories
  • 21g protein
  • 94.4 mg sodium
  • 220 mg potassium
  • 0.4 mg iron

Another important nutrient included in shrimps is Iodine which is an important mineral required for a healthy thyroid.

Tuna

Another high protein fish on this list is the wild caught Tuna. Tuna fish offers its consumer the highest quantity of protein than any other seafood item. A 100-gram serving of tuna fish includes:

  • 30.7 g of protein
  • 145 calories
  • 3.37 g fat
  • 0 g carbohydrates
  • 0 g sugar

Also, it includes healthy amounts of Iron, Vitamin B6, Potassium, and Iodine. It must be noted that these values are for wild tuna fish and not for canned ones. The latter may differ slightly with respect to the nutrients. The high vitamin B6 content in Tuna helps you with the production of healthy RBCs.   Grab a tuna steak next time you sit down for a meal.

Flounder

When you think about fish, don’t forget the Flounder. Flounder is a flat and large fish commonly found at the bottom of saltwater. It is a type of white fish containing minimum fat content and 0 grams of carbohydrates. The flounder fish is almost 75-80% water which reduces its overall nutrient content. 100 grams of flounder offers the following amount of nutrients:

  • 86 calories
  • 2.4g fat
  • 15g protein
  • 363mg sodium

Flounder has a relatively lesser amount of fish oils as compared to salmon and mackerel but has all three of them making it a good fit for your healthy diet.

Red snapper

One fish with one of the highest protein contents is the Red Snapper. Red snapper is one of the most expensive seafood choices, but the nutritional value of the fish makes it worth all the cost. 100 grams of red snapper offers you 22 grams of protein along with 109 calories. The fish is also high in selenium, vitamin A, omega-3 fatty acids, and potassium. The consumption of red snapper is often linked with a strong immune system and reduced eye-related disorders.    

Haddock

Next on this list of high protein fish is the Haddock. Haddock is another popular food option due to its low-fat and high-protein content. It is a type of whitefish and every 100 grams of serving provides 24.5 grams of proteins. Other nutrients included are:

  • 90 calories
  • 0.6 g fat
  • 0 g carbohydrates
  • 261 mg sodium

Also, Haddock fish can make up for 20% of your daily needs for vitamin B6, niacin, phosphorous, selenium, and vitamin B12.

Mackerel

Holy Mackerel! Another delicious and most demanded seafood item is the Mackerel fish. Besides its characteristic taste, mackerel is packed with a bunch of nutrients that can work well for your corporal development.

100 grams of mackerel can provide you with.

  • 189 calories
  • 11.9 g fats
  • 89 mg sodium
  • 0 g carbohydrates
  • 19 g protein

Mackerel fish can protect you from diseases as the nutrients support your immune system well.  

Grouper

The next time you find yourself at a seafood restaurant, you might consider trying the Grouper. A well-cooked grouper is a great source of vitamin B12 and can make 24% of the recommended daily value. Some other nutrients in 100 g of grouper serving include:

  • 118 calories
  • 1.3 g fat
  • 47 mg cholesterol
  • 53 mg sodium
  • 0 g carbohydrates
  • 21 g protein 

Fish is often recommended by doctors to be included in the diet. The nutrients can support making DNA and producing energy in cells. However, the grouper fish is often linked with mercury contamination, so it is better to limit yourself to one serving per week. 

Sardines

Another nutritious option among seafood items is canned sardines. A 100 gram of sardine contains:

  • 100 calories
  • 12 g protein
  • 5 g fat
  • 0 g carbohydrates
  • 0 g fiber

Better heart health, stronger bones, and increased nerve function are often linked with sardines’ consumption. The omega-3 fatty acids in the fish protect your cardiovascular system and are good for your heart and arteries. High calcium content in the fish makes your bone stronger and allows efficient nerve conduction.  

Northern Pike

Another powerhouse of nutrients is the northern pike which serves not only as a delicious treat to your taste buds but also empowers your health. Niacin, B5, and B12 are among the B vitamins and selenium found in abundance in northern pike (25 percent of your DV). According to the USDA, selenium, a trace mineral, is crucial for immunological and reproductive health, thyroid gland function, DNA synthesis, and cell protection.

A 100 gram of northern pike includes:

  • 16.37 g protein
  • 0.59 g fat
  • 48 mg calcium
  • 75 calories

So, the next time you want to have high-protein foods, don’t forget to include these delightful options on your plate!    

Summary: High Protein Fish

If you are trying to calculate the amount of protein per 100g of fish, the list above will lead you in the right direction. People who are trying to put on muscle mass, bodybuilders, people trying to lose weight, and the many others that are just trying to improve or maintain a healthy body, high protein fish is the thing you should be eating often. Wild caught fish is some of the healthiest foods on the planet. Grab some wild caught salmon or tuna steak for your next fish meal and know you’ve made a healthy choice for your body and your waistline.

In summary, the fish with the highest amount of protein include:

  • Wild Caught Salmon
  • Tuna
  • Shrimp
  • Flounder
  • Red Snapper
  • Haddock
  • Mackerel
  • Grouper
  • Sardines
  • Northern Pike

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