Fresh tuna has the most protein per gram of any of the seafood on this list. With 30.7g of protein in a 100-gram serving, fresh tuna has the most protein by weight and is at the top of the list of commercially available, high-protein fish. It's easy to enjoy seared, baked, or even raw in sushi or sashimi.
100 grams of chicken packs more protein than both Tilapia and salmon. While Tilapia has the least amount of calories out of the three, it also contains a healthy amount of Omega-3's. Salmon on the other hand, is not as lean as Tilapia or chicken, but it has more healthy fats than the both of them.
Both fish and meat, such as beef, pork, and chicken can provide healthy nutrition, while poultry and fish are the best sources of protein and iron. Both have their place in a healthy diet. However, cutting down on red meat and increasing your fish consumption may vastly improve your health.
In terms of protein, both fish and eggs are high quality protein sources, although you'd have to eat about three eggs to get the same amount of protein as in a 3-ounce serving of salmon.
Barramundi is a healthy type of fish to start including in your diet. It's nutritious sea bass with great texture, taste, and nutrition. Barramundi is low in fat and high in omega-3 fatty acids, making it a great source of essential nutrients. Some consider barramundi one of the healthiest seafoods.
Prawns are loaded with protein yet low in saturated fat. Similar to chicken and beef, 100 grams of prawns contain about 25 grams of protein. However, 100 grams of prawn only has 115 calories, compared to about double that for chicken and triple that for beef.
Avocado Protein Content
A whole medium-sized avocado has 3 grams of protein, making it a low-protein food (3). The average person consumes half of an avocado in a sitting, which is only 1.5 grams of protein (1).
Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes.
But is it safe to eat fish every day? “For most individuals it's fine to eat fish every day,” says Eric Rimm, professor of epidemiology and nutrition, in an August 30, 2015 article on Today.com, adding that “it's certainly better to eat fish every day than to eat beef every day.”
Seafood is a great source of protein, which is essential for muscle growth and recovery. It's also low in fat and packed with important vitamins and minerals. How often should I eat seafood as a bodybuilder? It's recommended that bodybuilders eat seafood at least twice a week to reap the benefits of its nutrients.
Incorporate 1 serving of oily fish into your weekly diet.
These acids help prevent muscle loss and support growth hormones so you're able to keep bulking up as you're bodybuilding. On top of your 2 servings of white fish, include 1 meal that has a 5 oz (140 g) portion of oily fish.
How much protein do I need? Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men).
Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Shrimp, canned light tuna, salmon, pollock, and catfish are low-mercury fish. Albacore (“white”) tuna has more mercury than canned light tuna. So limit your intake of albacore tuna to once a week.