The wonders that protein can do for our bodies have been well established for a long time, and they are varied. Those of us trying to be fitter, thus, know we need food products that have a lot of them. If you want to make sure you are getting it the best way possible, though, turn to high protein seafood options.
Sourcing your protein from seafood offers more health advantages than sourcing it from other food products. For one, the protein found in seafood packs all the important amino acids that make us healthy. It is also easier to digest than the sort of protein you get from red meat. And those with special needs – such as the elderly – will have no issues with cooking or eating seafood.
Here we round up the best high protein seafood options: those that have the right nutrients, with low mercury content.
- Alaskan sockeye salmon. Considered to be a powerhouse of nutrients, the Alaskan sockeye salmon has as much as 26 grams of protein, with low mercury content. It also has low sodium, but high thiamin, riboflavin, and phosphorus, among others.
- Atlantic salmon. Wild Atlantic salmon has around 60 percent protein, while its farmed counterpart has around 46 percent. One serving could have as much as 25 grams. It also has low mercury content.
- Albacore tuna. Canned Albacore tuna in water has around 23 grams of protein, but its mercury content is not as low as other high protein seafood options. Try not to have more than 6 servings a month.
- Flounder. Flounder does not have as much protein as other types of fishes (only 15 grams), but its mercury content is low.
- Halibut. One serving of halibut will give you around 22 grams of protein, and it is also high in omega 3 fatty acids. But like Albacore tuna, its mercury content requires no more than six servings in one month.
- Sardines. Sardines can have as much as 22 grams of protein in one serving. And it is rich in omega 3, with low mercury content.
- Tilapia. A four-ounce serving of this fish can have as much as 30 grams of protein, and it is low in calories. Additionally, it has potassium, vitamin B12, and other nutrients.
- Clams. Another prized addition to your list of high protein seafood options, clams have as much as 25 grams of protein in one serving, and low mercury content.
- Crab. Crabs contain around 88% of protein, with only 12% fat. And they have low mercury content.
- Lobster. Lobsters do not fare as well, but they still pack 19 grams of protein in one serving. With moderate mercury content, however, do not go above six servings a month when you get a craving.
- Mussels. One serving of mussels has 24 grams of protein, with low mercury content.
- Oysters. Oysters have as much protein as lobsters, but they have low mercury content so you can have your fill.
- Scallops. Scallops are also good, with around 20 grams of protein and low mercury content.
- Shrimp. Famed for how good they can taste, shrimps have 24 grams of protein and low mercury content.