The Nutritional of Salmon Fish Protein

Salmon is well known as an excellent source of protein. With about 20 grams of protein per 100g serving, this flavorful fatty fish builds strong muscles and fuels the body. Compared to chicken, fish protein offers unique health advantages – including salmon’s protein boost.

Protein matters for good health. From renewable skin cells to antibodies that battle infections, protein builds and maintains the body. Fish protein offers the full range of essential amino acids for robust cells and muscle recovery. According to USDA data, fish packs protein power alongside vitamins, minerals like iron, and anti-inflammatory omega-3s. However, not all finned foods are equal when it comes to protein content.

How Much Protein Does Fish Supply?

Many delicious fish offer excellent protein content. Fish have protein levels on par with poultry, red meat, eggs, and dairy. A 3-ounce cooked portion of fish typically has about 20-25 grams of protein. According to USDA data:

  • Salmon packs 22g protein per 100g
  • Tuna supplies 24g of protein per 100g
  • Pollock and cod supply 17-18g per 100g
  • Catfish and tilapia have 20g per 100g

Protein contributions do differ slightly across different types of fish. In general, lean white fish varieties including basa, cod, tilapia, and flounder contain moderate protein comparable to chicken. Fattier fish deliver higher protein density – think salmon, mackerel, sardines, trout, and tuna fish.

Shellfish tend to be very high in protein while also being lower in fat. Per 100 grams:

  • Fish egg protein sources like caviar contain 26 grams
  • Shrimp have about 20 grams
  • Mussels, oysters, and clams supply 11-16 grams
  • Crab and lobster also deliver around 17-20 grams of protein

When it comes to finfish, catfish, tuna fish, salmon, pollock, and other fatty fish have excellent protein levels.

Comparing Fish Protein to Chicken, Beef, Pork

The protein package in fish generally provides all nine essential amino acids needed for good health. Overall quality fish protein rivals that found in meat and poultry. Leans meats including chicken breast supply about 26 grams of protein per 100 grams, on par with fatty fish.

ProteinFish ProteinChicken ProteinBeef ProteinPork Protein
Protein per 100g17-25g*26g26g24g
Complete proteinYesYesYesYes
Omega-3 fatty acidsYesNoNoNo
Iron contentHighMediumHighMedium
Zinc contentHighMediumHighHigh
MagnesiumHighLowLowLow
SeleniumHighLowLowLow
Vitamin B12Yes, in fish/shellfishNoYes, in beefNo
Saturated fatLowMediumHighHigh
CholesterolLowMediumHighHigh
Fish, Chicken, Beef, and Pork Protein chart

However, key health advantages give the edge to fish protein sources:

  • Fish provides anti-inflammatory omega-3 fatty acids
  • Fish protein creates less metabolic acid in the body than meat protein
  • Long-chain omega-3s from fish lower bad LDL and triglycerides
  • Fish contain vitamin D while meat/poultry have none
  • Fish provides more minerals like iron and zinc than meats
  • Fish protein boosts good HDL cholesterol levels

While both fish and chicken supply vital nutrients, the omega-3s in fish protein deliver unique benefits. Both play a role in a healthy lifestyle.

For those avoiding meat, even more options exist for quality proteins. Beans, lentils, tofu, tempeh, edamame, nuts, seeds, and more give plenty of non-meat proteins. Those on vegetarian or vegan diets can pair these with seafood for complete proteins.

fish protein chart per 100g

Fish/ShellfishProtein (g per 100g)
Salmon22g
Tuna24g
Cod17g
Catfish20g
Tilapia20g
Basa20g
Pollock17g
Herring18g
Mackerel19g
Sardines25g
Shrimp20g
Mussels11g
Clams16g
Oysters9g
Crab17g
Lobster20g
Fish Eggs/Caviar26g
Fish / Shellfish protein chart

Best Fish for Protein

What are the top high-protein fish options? Salmon leads the pack with an average of 22 grams of protein per 100-gram serving. While actual nutrient levels vary slightly based on exact salmon species, all provide stellar proteins.

Tuna and mackerel also supply excellent protein levels. Like salmon, these oily fish contain anti-inflammatory omega-3 fats with EPA and DHA. For those on keto or paleo diets, these smart seafood proteins fuel low-carb lifestyles. Tuna supplies about 25 grams of protein per canned serving.

Shellfish like oysters, mussels, and shrimp make very high protein choices with bonuses like iron, zinc, magnesium, and B12. Those avoiding seafood due to allergies still have anchovies as an option – they are technically in a fish family of their own.

Among popular white fish, tilapia, catfish, cod, halibut, and snapper offer lighter proteins with less overall fat. Their mild flavors make them more versatile for recipes. Flaky basa fish serves up an affordable 20 grams of protein per fillet.

Even the humble pollock fish, used for fish sticks and fast food sandwiches, gives around 17 grams of protein per 100 grams with fewer calories. Leaner fish fillets work well for heart health diets to avoid inflammation.

Incorporating More Fish Protein

How can seafood be incorporated into daily menus? Canned salmon, tuna, or sardines make portable high-protein snacks straight from the package or in salads. Quick pan sears or baked fillets work for fish protein meals on busy nights.

Beyond that, consider these easy ways to benefit from fish proteins:

  • Make salmon burgers or fish tacos with tilapia
  • Stir fry scallops, shrimp, or whitefish with veggies
  • Enjoy tuna/salmon sushi or sashimi weekly
  • Grill salmon, trout, or halibut steaks this summer
  • Puree canned sardines into spreads and dips
  • Toss shelled mussels or steam oysters for appetizers
  • Whip up chowders or bisques from clams, scallops
  • Pickle herring snacks offer a protein punch

The key is choosing fish rich in proteins often for delicious meals. Check local seafood guides to find the best sustainable fish choices. Expanding from familiar salmon and tuna to anchovies, sardines, trout, herring and more ensures a variety of nutrients from these high-quality proteins and healthy fats.

Fish Protein Supplements

Beyond eating seafood directly, protein powders from fish provide concentrated nutrition. Cold-processed supplements retain more omega-3s than heat-treated varieties. Options like cod liver oil capsules and krill oil give antioxidant proteins with EPA/DHA.

Here is a chart summarizing some common fish protein supplements:

SupplementKey BenefitsNotes
Fish OilEPA & DHA omega-3s; Anti-inflammatoryCod liver oil; Krill oil; Plant-based options
Fish Protein PowderHighly digestible protein; Muscle recoveryHydrolyzed & collagen peptides
Fish CollagenSkin & joint health; Bioavailable peptidesTypes 1 & 3 collagen
Salmon Roe ExtractOmega fatty acids; AntioxidantsFrom fish eggs
Shrimp Shell PowderGlucosamine & chitin MSMJoint health
Fish Bone CalciumBone builder; Vitamin DBetter absorbed than plant calcium
Seaweed & AlgaeIodine & marine minerals; Chlorophyll; FucoidanSpirulina; Chlorella; Kelp

Hydrolyzed proteins from fish use enzymes to “pre-digest” proteins into shorter amino chains. This makes fish protein powder supplements easier to absorb. Athletes combine these with plant proteins for muscle recovery. People with dairy/soy allergies also use them for a hypoallergenic nutrient boost.

Fish collagen supplements also supply useful protein peptides for youthful skin and joint tissue. Some contain type 1 collagen from fish scales or skin. Fish collagen peptides enhance moisture, elasticity, and smooth fine lines. Clinical studies confirm skin gains and neutral taste from marine collagen.

For those seeking vegan proteins, brown seaweed and algae offer mineral-rich options. Dried seaweed works as a salty snack or culinary accent. Spirulina and chlorella algae turn up in green smoothies too. Sea veggies supply unique bioactive compounds not found in land plants.

Between whole seafood, targeted supplements, and sea vegetables, marine resources provide protein diversity. Lower in “bad” saturated fats than meat with bonus omega-3s, fish packs a more balanced protein punch. Offsetting chicken, pork, and beef while rotating sustainably caught fish ensures optimal nutrition from these high-quality proteins.

Leave a Comment