Top 5 Protein Rich Fish

Top 5 Protein Rich Fish

Fish doesn’t get the same amount of publicity as meat when it comes to protein sources. However, in most cases fish contains similar amounts of protein to meat. In addition to this, most fish are packed full of healthy fats and numerous essential nutrients. In this article I’m going to be taking a deeper look at fish as a protein source and listing five of the top protein packed fish.

1. Tuna

Protein Per4 oz. Serving = 34g

CaloriesPer4 oz. Serving = 157

Tuna is a tasty, versatile fish that can be enjoyed hot or cold as part of casseroles, salads, stews and more. At just 157 calories and 34g of protein per 4 oz. serving a, it’s one of the lightest protein sources around and a great choice if you want to top up your protein levels while watching your weight. In addition to the protein, tuna is also rich in healthy fats, magnesium, phosphorus, potassium, selenium and vitamins B1, B3 and B6. These nutrients help your body to fully extract energy from the foods you eat, allow your body to produce important enzymes and hormones, boost your metabolism and much more.

2. Salmon

Protein Per4 oz. Serving = 31g

CaloriesPer 4 oz. Serving = 244

Salmon is a popular seafood choice and has a unique mild and creamy taste. A 4 oz. serving of salmon provides you with 31g of protein along with large amounts of healthy fats, selenium, phosphorus, vitamin B3, vitamin B12 and vitamin D. In terms of health, salmon enhances the function of all your vital organs, strengthens your heart, boosts cognitive performance, reduces joint pain and much more.

3. Halibut

Protein Per4 oz. Serving = 30.3g

CaloriesPer 4 oz. Serving = 158

Halibut is a slightly sweet tasting white fish that contains a notable 30.3g of protein per 4 oz. serving. It’s also rich in magnesium, phosphorus, potassium, selenium, vitamin B3, vitamin B6 and vitamin B12. Collectively these nutrients strengthen your heart, keep your blood and your blood vessels healthy, protect against cancer, support your eyes and much more.

4. Swordfish

Protein Per4 oz. Serving = 28.7g

CaloriesPer 4 oz. Serving = 172

Swordfish is a very meaty fish and is one of the most filling seafood options available. A 4 oz. steak gives you 28.7g of protein along with over 10% of the recommended daily allowance (RDA) of phosphorus, potassium, selenium, vitamin B3, vitamin B6, vitamin B12 and zinc. In terms of health, eating swordfish regularly can lower your blood pressure, strengthen your bones, enhance the function of your immune system and provide antioxidant protection to all your cells and vital organs.

5. Cod

Protein Per4 oz. Serving = 26g

CaloriesPer 4 oz. Serving = 119

At just 119 calories per 4 oz. serving, cod is a fantastic choice if you’re trying to lose weight. It contains 26g of protein along with high levels of healthy fats, phosphorus, potassium, selenium, vitamin B3, vitamin B6 and vitamin B12. These nutrients work together to enhance the health of your heart, lower your blood pressure, strengthen your blood vessels, improve brain function and much more.


As you can see, fish is an excellent way to fill up on protein. It’s also extremely versatile and So if your diet doesn’t contain much fish, add one or more of the selections above to your meals and fill up on protein, healthy fats and more.

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