10 High Protein Fish and Seafood

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Maintaining a healthy diet can be difficult when you’re distracted by the countless online diet plans that promise to transform your body. Whether you’re trying to drop pounds or simply build more muscle, you can benefit from a lean protein diet. Lean meat, fish and seafood contain little fat and are primarily composed of protein. A protein-rich diet helps build new muscle and repair torn muscles quicker when they’re overworked. Consuming seafood is an excellent way to increase your protein, and here are some of the leanest high-protein fish available. Each protein amount is based on a 100-gram(g) serving.


Although it may not be on your favorite seafood list, the octopus has more protein than virtually any other edible marine life. It has 29.8g of protein per serving, and it’s rich in calcium, magnesium and potassium. It’s low in fat, but its fat content increases when fried or cooked in oil. If you steam or marinate the octopus, you can keep the fat low and retain its nutrients.


With 29.2g of protein, fresh tuna sits at the top of the list compared to other commercially available fish. Canned tuna is also good for your health and contains 23.6g of protein. The fish is also loaded with vitamin D and other essential nutrients like potassium, iron and iodine. Eating more tuna can boost your immune system and promote healthy bone growth. However, tuna has high mercury levels, and you should limit your raw tuna consumption to two to three servings a week.


Anchovies have a potent odor when sold in cans, but the fish boasts 28.9g of protein per serving. The sodium content of canned anchovies is high, but the fillets are packed with omega-3 fatty acids. Additionally, new data suggests eating anchovies can reduce your chances of stroke and blood clots. Canned anchovies are much safer to eat than fresh ones. Eating raw anchovies can result in parasitic infections.


As one of the leanest fish to consume, trout is low in fat and contains 26.6g of protein. It’s rich in minerals, vitamins and omega-3 fatty acids. Compared to larger predatory fish near the top of the food chain, trout is relatively low in mercury, and it’s safer to eat multiple times a week. Trout is also high in vitamins B3, B5, B6 and B12, as well as potassium, selenium, phosphorus and niacin. Although fried trout is delicious, it’s healthier to bake it in parchment paper or grill it.


Cooked lobster has less saturated fat, fewer calories and lower cholesterol than equivalent portions of chicken, pork or beef, and it has 26.4g of protein. As a lean-protein seafood, lobster is loaded with vitamins, phosphorus, potassium and omega-3 fatty acids. Adding lobster to your diet can improve your immune system and support healthy bone growth. The healthiest way to prepare lobster is to steam or bake it and try to limit the butter dipping sauce if you’re trying to lower your fat intake.


Like lobster, snapper is not an inexpensive seafood choice, but it has 26.3g of protein and several other nutritional benefits. It’s high in selenium, vitamin A, omega-3 fatty acids and potassium. Eating more snapper can support your immune system and reduce your chances of contracting eye disorders and other diseases. Baking, marinating and grilling snapper are ideal methods to keep the fat and calories low.


Tilapia has 26.2g of protein, and it’s the cheapest seafood per pound on this list. Although it’s high in vitamin B12 and omega-3 fatty acids, it’s also high in omega-6 fatty acids that can increase inflammation. Health experts suggest eating farm-raised tilapia no more than two or three times a week to avoid the adverse effects of omega-6 fatty acids and to benefit from the protein and nutrients. Try using tilapia in place of beef for tacos to enjoy a meal with higher protein and less saturated fats.


With a sweet, mild flavor, grouper is an exceptional fish to add to your diet, and it has 24.8g of protein. Grouper is loaded with potassium, selenium, vitamin B12, vitamin B6 and phosphorus. However, since it can live several years before it’s caught, the fish has high mercury levels and should not be eaten more than twice a week.


Whitefish is a low-fat fish with 24.5g of protein, and it’s a good source of selenium, iodine and vitamins B6, B3 and B12. Adding whitefish to your diet can boost your immune system and reduce your chances of heart conditions. Baking and grilling are the best ways to enjoy whitefish.


In addition to being high in omega-3 fatty acids, iron and potassium, mackerel is packed with 23.9g of protein. Adding the tasty fish to your diet can help you maintain your weight, protect your immune system and help with muscle recovery. Unless it’s immediately refrigerated, fresh-caught mackerel should be grilled immediately to reduce the chances of a food-borne illness.

Consuming low-fat, protein-rich seafood supports your immune system, protects you from disease and helps manage your weight. When you’re searching for help with macro meal planning, you can visit Prospre to create a personalized meal plan using their new app.

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