Plenty of Protein in the Sea

No matter what your diet, seafood will always remain at the top of your health food list. It’s a powerhouse of the essential amino acids for human health, making it a complete protein source.

But not all seafood is created equal in terms of nutrition. It really depends on what you’re trying to achieve. Are you trying to lose weight, gain muscle, or simply eat more healthy foods? You’re most likely to hear some advice about your protein intake.

While the amount of protein required is still up for debate, health professionals recommend having a variety of lean, protein-dense meats in your diet.

Our focus today is on fish and seafood that are high in protein and low in fat. These protein-rich foods can help you build new muscle and repair torn muscles. If you need to add more protein in your diet, all you have to do is to look to the sea and explore its protein-rich ocean treasures.

Which seafood is high in protein?

Specific seafood varieties stand out for their impressive protein content. Some tend to pack a more substantial protein punch than others.

Species like salmon, tuna, cod, shrimp, and scallops are known for their high protein content per serving. These seafood options not only deliver a delicious dining experience but also serve as excellent sources of quality protein for those seeking to boost their protein intake.

Here are the winners:

Salmon: Holds its rightful place among the protein powerhouses because of its dense protein content per serving. It’s a great source of anti-inflammatory nutrients, and revered for its omega-3 fatty acids that benefit heart health. The combination of protein and healthy fats supports muscle repair and growth.

Tuna: You can find an impressive protein profile alongside omega-3 fatty acids in species like Yellowfin or Albacore. Its lean meat is packed with muscle-building protein, making it a favourite among fitness and health-conscious individuals. Canned tuna is just as nutritious with 25.5g per serving. Not only is it budget-friendly with a long shelf life, it’s a versatile ingredient in many recipes. The low fat content in tuna accentuates the prominence of its protein content, making it an ideal choice for those looking to increase protein intake minus the excessive calories.

Cod: A lean and versatile fish, it provides substantial protein per serving. With its mild flavour and flaky texture, cod is an excellent choice for those seeking a protein-rich meal without compromising taste.

Shrimp: With its robust protein content, this crustacean is a popular delicacy and great source of high quality protein. Shrimp is also low in calories, making it a great meal for those who want to boost their protein intake.

Scallops: Renowned for their delicate taste and succulent texture, this is another shining protein-rich option from the sea. These molluscs provide a generous amount of protein per serving while being low in fat. Their high-protein, low-fat nature provides health-conscious individuals with a delectable seafood option.

Lobster: More than just a culinary delight, lobsters are a nutrient-packed marine gem. Grilled or steamed, you can just indulge in this high-protein fan favourite. A word of caution - go easy on the buttery dipping sauce to limit your fat intake. Steaming or baking is the best way to prepare lobster. Lobster tails are also good for consumption.

How much protein do you need?

Consuming enough protein every day is essential to meet your nutritional needs. The minimum protein needed to stay healthy is 0.8g per kilogram of body weight. However, most people need more than this to be at their best, around 1.2 to 1.6g per kilogram of their target body weight. Eating enough protein might be essential for good health and well-being.