The 15 Best Seafood High in Protein

It is a well-known fact that Seafood has nourishing nutrients that are of health significance to the human body. Protein is one of these beneficial nutrients that are present in Seafood. Hence, Proteinous foods such as Seafood are highly consumed worldwide today.

With this in mind, we will look at the best Seafood high in protein. Want to know if your favorite Seafood contains protein? Ensure you read till the end.

Benefits of eating proteinous-rich Seafood

Protein is an important macronutrient that carries out several functions in the human body. And thankfully, it is highly abundant in Seafood.

Here are the benefits of eating Seafood high in protein:

• Note that protein is the building block of the human muscles. Hence it helps to increase muscle mass and strength. 
• It helps to reduce the risk of osteoporosis in adults and, as such, is helpful in bone formation for children. 
•  It helps to reduce hunger and appetite levels.
• It enhances metabolism and aids rapid fat burning in the body.
• It helps to lower blood pressure. 
• It aids the kidney in functioning properly.
• It helps to maintain weight loss.
• Since protein forms the major building blocks of tissues and organs, it can assist the body in repairing itself after an injury.
• It helps to ensure that the brain functions well.
• It helps to maintain nutritional health. 

Best Seafood High in Protein

In this section, we have selected the best Seafood high in protein; they are:

1. Tuna
2. Halibut
3. Tilapia 
4. Cod
5. Alaskan Pollock 
6. Prawns
7. Sardines
8. Crab
9. Salmon
10. Pollack
11. Lobster
12. Octopus
13. Trout 
14. Snapper
15. Yellow Tail

Tuna

Tuna is a fish with few calories and fats, making it a seafood high in protein (about 3 ounces of cooked tuna is estimated to be 25 grams of protein). Besides being highly proteinous, it is a rich source of Vitamin B, Omega 3 fatty acids, magnesium, phosphorus, and potassium. It also has a small amount of Mercury present. However, its high selenium content helps to avert mercury toxicity, making it safe to eat.

Halibut

Halibut is another seafood high in protein (one serving of halibut is about 42 grams of protein) and accompanied by large amounts of Vitamins B3, B6, and B12. It is also a rich source of potassium, magnesium, and phosphorus. Little wonder, halibuts are often referred to as efficient anti-inflammatory Seafood owing to their abundance of Omega 3 fatty acids.

Tilapia

Another seafood high in protein is Tilapia fish. In 3.5 ounces of tilapia, it is about 26 grams of protein. This Seafood tends to be very common and relatively inexpensive. However, it is low in calories and fats. Tilapia is also an excellent source of vitamins B3, B6, B12, selenium, potassium, and phosphorus. 

Cod

Cod is a lean white fish that is rich in protein and low in calories and fats. Three ounces of cooked Cod is estimated to be 85 grams. In addition, it is a great source of heart-healthy Omega 3 fatty acids, Vitamins such as B3, B6, and B12. This Seafood is also abundant in minerals such as potassium, magnesium, and phosphorus.

Alaskan Pollock

Alaskan Pollock is a prominent fish known to be robust in protein. One serving of this Seafood provides 20 grams of protein. It has little mercury and is an excellent source of Omega 3 fatty acids and other nutrients. These nutrients include choline, vitamin B12, and more.

Prawns

Prawns are highly protein-rich, especially when used in large quantities when making a cuisine. A 2-ounce serving of this Seafood provides 12 grams of protein. They are also a great source of Omega 3 fatty acids (aids a healthy heart) and Vitamin B12 ( maintains a healthy nervous system).

Sardines

Sardines are popular fish owing to their very tasty and sweet taste. They are very high in protein as well as Omega 3 fatty acids. Canned sardines are known to provide 12 grams of protein.

Crab

Crab is an excellent source of protein. It has the same amount of protein in meats per 100 grams. Crab meat is not only delicious but also has health benefits; little wonder, it is also rich in Omega 3 fatty acids, which is a great way to keep your heart in shape. It is also high in vitamin B2 and selenium, a nutrient that can act as an antioxidant in the human body.

Salmon

Salmon is commonly known as a good post-gym meal since athletes preferably eat it. Seafood is highly rich in protein (100 grams of Salmon provides 20 grams of protein ), Omega 3 fatty acids, Vitamins A and D, and minerals such as calcium, potassium, and magnesium. 

Pollack

Pollack is a seafood that often serves as an alternative to Cod. It has a substantial amount of protein and is a cheap way to get your body’s daily protein requirements. Pollack has more Omega 3 fatty acids when compared to Cod. It also contains vitamin B12, phosphorus, and selenium.

Lobster

Lobster is a highly rich proteinous seafood (a 3½ ounce of lobster will provide 19 grams of protein) that is not just incredibly tasty but also contains Omega 3 fatty acids and nutrients. These nutrients include Vitamins E and B12, Zinc, selenium, phosphorus, magnesium, and more.

Octopus

If you are in dire need of a healthy way to lose or maintain your weight, we recommend that you should eat octopus meat. It is very low in fat and calories but high in protein, vitamins, and minerals. A 3.5-ounce of boiled octopus is about 30 grams of protein.

Trout 

Trout is a Seafood high in protein and an excellent source of niacin, vitamin B complex, selenium, phosphorus, potassium, and omega-3 fatty acid. It is very low in fats and calories. A 3-ounce serving of cooked trout will provide 20 grams of protein. 

Snapper

If you need Seafood high in protein and inexpensive to get, then snapper is the good Seafood for you. One serving of this Seafood can provide you with 26.3 grams of protein. It is a great source of selenium, vitamin A, omega-3 fatty acids, potassium, and more. This fish can boost the brain’s and nervous systems’ cognitive functions.

Yellow Tail

Yellow tail is a highly abundant seafood in protein. One four-ounce fillet of this fish is equivalent to 34 grams of protein. It is also very low in calories.

Conclusion

The Seafood listed and discussed in the previous section is high in protein. Even though they can easily fill you up, most are extremely low in fats and calories. This is why Seafood that is rich in protein is commonly noted as a weight-loss-friendly food. So if you are trying to watch or lose weight the friendly way, you should eat proteinous Seafood.

Remember that all shellfish contain protein; however, they vary in the quantity of protein. There are several other kinds of Seafood that might not be abundant in protein but have other nutrients and minerals that can play a crucial role in an individual’s health.