Including fish on your plate can be a great way to ensure you’re getting high-quality protein. Protein is necessary for building muscle and other essential bodily functions. It also helps fill you up when you eat, which can be helpful when you want to consume fewer calories.

Many types of fish are rich in omega-3 fatty acids and contain other nutrients that may help reduce the risk of stroke or heart attack. The American Heart Association urges consumers to include fish on their plates at least twice a week.

From tuna to sea bass and beyond, find out how adding protein-rich fish to your diet can benefit you and what the benefits are. the healthiest.

1. Tuna

Tuna is packed with protein, with 19 grams per 3.5-ounce serving of canned light tuna. It also contains vitamins and minerals like potassium, calcium, vitamin B, phosphorus and selenium. Eating tuna can also prevent anemia (low number of healthy red blood cells) thanks to iron, vitamin B12 and folate.

Tuna promotes heart health by being rich in omega-3 fatty acids. These essential nutrients can also protect aging joints, easing cartilage breakdown, stiffness and inflammation.

Some types of tuna may have higher mercury levelswhich is a health problem. Children can consume up to 8 ounces of low-mercury, “best choice” fish per week, and pregnant or breastfeeding people should consume no more than 8 to 12 ounces per week.

Among tuna varieties, the best choice due to its low mercury content is canned light tuna (including skipjack), while albacore and yellowfin tuna are considered “good choices.” Bigeye tuna is high in mercury and should be avoided during pregnancy.

2. Salmon

Salmon is also a source of protein. Farm-raised salmon contains 20.4 grams of protein for each 3.5-ounce serving. Meanwhile, wild sockeye salmon from natural sources like rivers or oceans contains 22.3 grams of protein in 3.5 ounces.

As an oily fish, salmon is considered an excellent source of omega-3 fatty acids, a healthy type of fat. Salmon is also a good source of vitamin Dwhich is important for bone health.

3. Grouper

Eating grouper is another good way to get protein. Each 3.5-ounce serving contains 19.4 grams of protein. It is also rich in fats, vitamins and minerals.

An animal study suggests that grouper may help increase the body’s ability to produce insulin (a hormone that regulates blood sugar) and reduce insulin resistance (a decrease in the ability of cells to respond to insulin and absorb sugar from the blood), which is especially important for people with diabetes.

Grouper is higher in mercury than is ideal for children and pregnant or breastfeeding people. It is in the “good choice” category rather than the “best choice” category.

4. White fish

Whitefish is a general category of fish with flaky white flesh, such as haddock, cod, and pollock. With 16.1 grams per 3.5 ounces of cod, 16.3 for haddock, and 12.3 for pollock, White fish is considered an excellent source of protein and has a very low fat content.

Some types of whitefish, such as Alaskan pollock, halibut and sea bass, also contain omega-3 fatty acids, but not as much as so-called oily fish. White fish is also on the Food and Drug Administration’s list of best choices for children and pregnant or breastfeeding women.

You can cook white fish in several ways, including grilling, pan-frying, and baking. When using oil, try to use healthy ones like olive or avocado.

5. Snapper

Snapper is a protein powerhouse with 20.5 grams per 3.5 ounce serving. It also contains so-called polyunsaturated fatty acids (PUFA), which can help reduce bad cholesterol and mitigate cardiovascular risks. It contains a moderate amount of omega-3 fatty acids.

However, vulnerable people should only eat small amounts of snapper, as its mercury content is not as low as some other fish.

6. Mackerel

Mackerel also contains 18.6 grams of protein per 3.5 ounce serving. It is also rich in polyunsaturated fatty acids (PUFA) which reduce the risk of heart disease and stroke.

Mackerel is an oily fish, providing omega-3 fatty acids. Other benefits of eating mackerel include less risk of migraines and better eyesight.

There may be a downside, however. The Food and Drug Administration (FDA) has warned that king mackerel is known to be high in mercury.

7. Halibut

Halibut offers 18.6 grams of protein for every 3.5 ounce serving. In addition to being rich in protein, halibut provides omega-3 fatty acids. It also contains vitamins B3, B6 and B12. The minerals in halibut, like magnesium, potassium, and phosphorus, are good for building and repairing strong bones.

8. Tilapia

Tilapia provides 20.1 grams of protein per 3.5 ounce serving. It is also rich in phosphorus, which helps maintain teeth and bones and prevent osteoporosis, a disease in which bone mass and bone mineral density decrease. This fish is also rich in seleniumwhich the body uses in DNA repair and other essential processes.

Tilapia is considered the “best choice” due to its low mercury content.

9. Mahi Mahi

Mahi-mahi is high in protein, with 18.5 grams of protein per 3.5 ounce serving. This fish also provides vitamin A, B vitamins and vitamin D, selenium, potassium and phosphorus. It also ranks as a “good choice” because it is relatively low in mercury.

10. Trout

Trout is a popular catch among fishing enthusiasts. It provides 20.8 grams of protein per 3.5 ounce serving. It is an excellent source of omega-3 fatty acids. Trout from most freshwater sources is the “best choice” due to its low mercury content.

11. Catfish

Catfish is also high in protein, with 15 to 16 grams per 3.5 ounce serving, with higher amounts in wild catfish. vs. raised on the farm.

12. Bar

The bar contains 18.4 grams of protein for each 3.5 ounce serving. In addition to being rich in protein, it contains a moderately high amount of omega-3 fatty acids.

Other good sources of protein

Fish is an excellent source of protein, but you can also meet your protein needs from other animal and plant sources. Other protein-rich foods include:

• Dairy products
• Meat
• Peas, beans and lentils
• Seeds and nuts
• Soy

Summary

Fish can be a healthy source of protein for your diet. Besides protein, fish also has other health benefits. Children and pregnant people can enjoy fish, but should choose those low in mercury and limit weekly fish consumption.