For the best amount of protein, start with these 12 sustainably sourced swimmers who will give you 19 grams or more per serving. Yellowfin tuna touts a lot of iron, Andrews says. That means you can swap tuna for beef and still get enough of this essential mineral, which is involved in transporting oxygen throughout the body. Also, don't eat more than six ounces of yellowfin tuna per week, as it's susceptible to mercury pollution and isn't always caught sustainably, Andrews says.
And I recommend avoiding all bluefin tuna, as there are no sustainable sources. Salmon is full of nutrients such as vitamin B12, selenium, vitamin D, vitamin B3 and omega-3 fats, Andrews says. Plus, there are a lot of different ways to cook salmon. Tilapia is a treasure trove of vitamin D, vitamin B12, potassium and magnesium, Andrews says.
With a mild flavor, tilapia doesn't taste much like fish and is affordable, which explains why it's so popular. When buying these fantastic fish, look for tilapia grown in Peru or Ecuador and avoid tilapia grown in China, Andrews says. There is some evidence that farmed tilapia is fed with livestock manure, which may increase the risk of bacterial contamination and, consequently, the need to treat fish with antibiotics, according to the McGill Office of Science and Society. Try this recipe for tilapia tacos with avocado sauce from Precision Nutrition.
The snapper, which has a prominent metallic pink color, is an elegant looking fish with a source of vitamin B12, Andrews says. And since snapper tends to have moderate amounts of mercury, limit yourself to one serving per week, she adds. Try this recipe for red snapper chimichurri with roasted almonds from Precision Nutrition. Grouse is a great source of vitamin B12, providing 24 percent of the recommended daily value (DV).
This essential B vitamin is vital for producing DNA and producing energy in our cells, according to the USDA. Stick to one grouper serving per week (due to the possibility of mercury contamination) and avoid the snitch, snow and grouper from Warsaw, as well as the black and red grouper from Mexico, Andrews says. Nordic pike is an inexhaustible source of B vitamins (including niacin, B5 and B1) and selenium (25 percent of the recommended daily intake). Selenium, a trace element, plays an important role in cell protection, thyroid gland function, DNA synthesis, and immune and reproductive function, according to the USDA.
Start stocking up on canned sardines. These tiny fish have great benefits for your heart and bones, just to name a few. That's because canned sardines are packed with essential nutrients, such as vitamin B12, selenium, omega-3 fats, vitamin D, calcium, vitamin B3, vitamin B2 and choline, Andrews says. Mahimahi is a flaky, sweet-tasting tropical fish with a source of selenium (72 percent of its DV) and niacin (39 percent of its DV).
Niacin, an essential B vitamin, is needed to process fat in the body, lower cholesterol levels and regulate blood sugar levels, according to the USDA. And to minimize mercury exposure, prepare mahimahi just once a week, she adds. White fish is an unexpected source of vitamins, such as vitamin B12 (115 percent of your DV) and vitamin D (54 percent of your DV). The RDA (recommended daily amounts) of protein is the amount of protein your body needs to maintain its functions.
The average amount of protein in a lobster tail ranges from 17 to 34 grams of protein, depending on the size of the lobster tail. Ideal proteins come from lean protein sources full of nutrients and complex carbohydrates (lean animal and plant proteins). Like any source of protein, certain types of fish have higher amounts of protein and healthy fats than others. This post shares the highest-protein fish and seafood that you should add to your diet to increase your protein intake.
Compared to other protein sources such as poultry, nuts, seeds, legumes, beef and pork, fish protein is lower in calories. The recommended daily dose or minimum amount of protein needed to survive means that approximately 10% of the daily calories should come from protein. With 30.7 g of protein in a 100 gram serving, fresh tuna has the highest amount of protein by weight and tops the list of protein-rich fish available on the market. It also provides a healthy amount of B vitamins and the antioxidant selenium, which places it at the height of the most robust and protein-rich foods.
These protein-rich foods can help you build new muscles and repair torn muscles, and if you're looking to emphasize protein in your diet, it makes sense to ask yourself which fish is the richest in protein. .