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Key Takeaways
- Tuna has 21.7 grams of protein per 3.0-ounce serving and is lower in mercury if you choose canned light tuna.
- Salmon provides 17.7 grams of protein per serving and is rich in healthy omega-3 fatty acids.
- Snapper delivers 17.4 grams of protein per 3.0-ounce serving, as well as heart-healthy polyunsaturated fatty acids.
If you’re looking to boost your protein intake, fish are a delicious and versatile option. Tuna and salmon are top choices, offering not just high protein, but also heart-healthy omega-3 fatty acids and essential nutrients to boost energy and support muscle and bone health.
1. Tuna
Tuna is packed with protein, offering 21.7 grams in a 3.0-ounce serving of canned light tuna. It also includes vitamins and minerals like:
- Potassium
- Calcium
- Vitamin B
- Phosphorus
- Selenium
Eating tuna can help prevent anemia with its iron, vitamin B12, and folate content.
Tuna supports heart health by being high in omega-3 fatty acids. These essential nutrients can also protect aging joints, tamping down on cartilage breakdown, stiffness, and inflammation.
Tuna and Mercury Levels
Some tuna varieties may contain higher mercury levels. Among tuna varieties, canned light tuna, including skipjack, is low in mercury and is a “best choice,” according to U.S. officials. Albacore and yellowfin are “good choices.”
Children can have up to 8 ounces of low-mercury, “best choice” fish weekly. If you’re pregnant or breastfeeding, limit your intake to 8 to 12 ounces per week.
2. Salmon
Salmon is another protein powerhouse. Farm-raised salmon offers 17.3 grams of protein in a 3.0-ounce serving. Wild sockeye salmon, from rivers or oceans, provides 18.9 grams per 3.0 ounces.
As a fatty fish, salmon is rich in omega-3 fatty acids, a healthy fat. It’s also a great source of vitamin D, essential for bone health.
Complete Protein in Fish
Fish, like other animal proteins, offer complete protein. This means they contain all the essential amino acids, which your body needs but cannot produce on its own.
3. Grouper
Grouper is another excellent protein source, providing 16.5 grams per 3.0-ounce serving. It’s also rich in fats, vitamins, and minerals.
Studies suggest grouper may boost the body’s ability to produce insulin, a hormone that controls blood sugar, and reduce insulin resistance—an issue that can lead to diabetes.
Grouper is higher in mercury than is best for children and people who are pregnant or lactating. It is in the “good choice” category rather than the “best choice” category.
4. White Fish
White fish, which includes haddock, cod, and pollock, is known for flaky white meat. Atlantic cod provides 15.1 grams of protein, haddock 13.9 grams, and pollock 14.6 grams per 3.0 ounces, all while being low in fat.
Some types of white fish, such as Alaskan pollock, halibut, and sea bass, also contain omega-3 fatty acids, but not as many as oily fish like salmon and tuna. White fish is also on the Food and Drug Administration’s list of best choices for children and those who are pregnant or lactating.
You can cook white fish in many ways, including grilling, pan frying, and baking. When using oil, try to use healthy ones like olive or avocado oil.
5. Snapper
Snapper offers 17.4 grams of protein per 3.0-ounce serving. It’s rich in polyunsaturated fatty acids (PUFAs), which can lower bad cholesterol and heart risks. It also contains a moderate amount of omega-3s.
However, if you have concerns about mercury intake, eat snapper in moderation since it’s not as low in mercury as other fish varieties.
6. Mackerel
Mackerel also packs a protein punch with 15.8 grams per 3.0-ounce serving. It is also rich in polyunsaturated fatty acids (PUFAs) that lower heart disease and stroke risk.
Mackerel is an oily fish, providing omega-3 fatty acids. Other benefits of eating mackerel include a lower chance of migraines and better eyesight.
There can be a downside, however. The Food and Drug Administration (FDA) has warned that king mackerel is known to be high in mercury.
7. Halibut
Halibut provides 15.8 grams of protein per 3.0-ounce portion. It’s not just protein-rich but also offers:
- Omega-3s
- Vitamins B3, B6, and B12
- Magnesium
- Potassium
- Phosphorus
8. Tilapia
Tilapia offers 22.3 grams of protein in a 3.0-ounce serving. It’s high in phosphorus, which supports healthy teeth and bones and prevents osteoporosis. Selenium in tilapia aids in DNA repair and other essential processes.
Tilapia is rated as a “best choice” for being low in mercury.
9. Mahi-Mahi
Mahi-mahi is protein-rich, with 15.7 grams of protein per 3.0-ounce serving. This fish also provides vitamin A, B vitamins, and vitamin D, selenium, potassium, and phosphorus. It also ranks as a “good choice” for being relatively low in mercury.
10. Trout
Trout is a popular catch for people who enjoy fishing. It provides 17.7 grams of protein per 3.0-ounce serving. It is an excellent source of omega-3 fatty acids. Trout from most freshwater sources is a “best choice” for being low in mercury.
11. Catfish
Catfish are also high in protein, with 12.9 to 13.9 grams per 3.0-ounce portion, with higher amounts in wild-caught catfish vs. farm-raised.
12. Sea Bass
Sea bass has 15.6 grams of protein for each 3.0-ounce serving. In addition to having lots of protein, it has a moderately high amount of omega-3 fatty acids.
Other Good Sources of Protein
Fish is a great protein source, but you can also find protein in other foods like:
- Dairy products
- Meat
- Peas, beans, and lentils
- Seeds and nuts
- Soy