Are you getting enough protein, Seafoodies?
With a sea of nutritional information online, you may have noticed that protein has received a lot of media interest recently. Maybe you’ve found yourself counting the grams of protein in your daily diet to reach your fitness goals or have been encouraged by your doctor or dietitian to increase your protein intake. And probably for good reason: Protein is critical to maintaining a healthy, thriving body and mind.
Proteins are made up of amino acids, which are like the chemical “building blocks” of the body.
These essential nutrients support many critical body functions, from muscle development to immune support! And if that’s not enough, protein is also necessary for the repair and maintenance of tissue, for healthy metabolism, and for the production of important enzymes and hormones.
We all want to age gracefully, that’s why it’s crucial to consume enough protein every day, especially as we get older! Since muscle mass begins to decline around age 40 or even earlier, a high-protein diet is necessary to preserve precious muscle mass. And it’s not just about looking good, muscles are important to help reduce the risk of fractures and frailty as we age.
And good news, Seafoodies! Fish and shellfish stand out as premium protein sources for many reasons. First, seafood is a complete protein, meaning it contains all the essential amino acids that the body cannot produce on its own. Second, seafood also provides so many other beneficial nutrients, from vitamins and minerals to omega-3 fatty acids and choline.
Different types of fish and shellfish offer different levels of protein content and additional nutritional benefits. For example, salmon not only provides a generous dose of protein, but it also provides heart-healthy omega-3 fatty acids, making it a welcome simple food for your health!
Use this helpful chart to plan your next high-protein seafood meal and learn more about the nutritional benefits seafood has to offer:
| Per 100 g portion | Protein (g) | Omega-3 EPA+DHA (mg) | Vitamin D | Magnesium (mg) | Choline (mg) | Selenium |
| Salmon | 22 | 2,200 | 526 | 30 | 91 | 41 |
| Shrimp | 20 | 500 | 0 | 39 | 81 | 48 |
| Canned light tuna | 27 | 130 | 269 | 31 | 29 | 76 |
| Canned white tuna | 27 | 240 | * | 34 | * | 60 |
| Alaska Pollock | 23 | 500 | 51 | 37 | ninety two | 44 |
| Tilapia | 26 | 100 | 150 | 34 | 51 | 54 |
| Cod | 23 | 200 | 46 | 42 | 84 | 38 |
| Catfish | 18 | 300 | 10 | 23 | 79 | 10 |
| Crab | 18 | 400 | 0 | 36 | 81 | 43 |
| Clams | 26 | 100 | * | 18 | * | 64 |
Eating a variety of seafood each week is a surefire way to meet your protein needs and ensure you’re getting a variety of other important nutrients, too. From grilled salmon to pan-fried shrimp, the culinary possibilities are deliciously endless. For some delicious high-protein seafood recipe ideas, check out our “Everyday Seafood Recipes” e-cookbook!
