We all know PROTEIN is one of the main and essential building blocks of our body. It is an essential macronutrient that serves many functions in your body. Proteins are basically a chain of Amino Acids which helps us to repair the cells in our body and also produces the new ones.
These are also responsible for overall growth and development of our body. Having a protein rich diet has various health benefits, it also aid weight loss.
The recommended amount of protein required is 0.37 grams per pound or 0.8 grams per kilogram, of total body weight. 0.6–0.9 grams per pound, or 1.4–2 grams per kilogram for physically active persons.
There are various rich sources of protein in various foods like Chicken breast, Egg whites, fishes, soya beans etc.
One of the Richest sources of protein is FISH. Fish also carries a lots of nutritional benefits, such as omega-3 fatty acids, nutrients that can help to save your heart. It also contains vitamin D, one of the nutrient that can help support a well-running immune system.
There are some of the fishes which are high in protein as compared to other fishes. Some of those fishes high in protein are listed below:
- Tuna Fish
Tuna Fish has one of the purest form of protein as it is very low in calories and fat, three ounces (85 grams) of cooked yellowfin tuna packs about 25 grams of protein and only 110 calories. It also contains other nutrients like Vitamin B, minerals like magnesium, phosphorus, and potassium.
Tuna also has antioxidant properties due to its high amounts of selenium. Just 3.5 ounces (100 grams) contain 196% of the Daily Value. Tuna is also a good source of omega-3 fatty acids, which helps fight inflammation and is also very low in mercury.
- Salmon Fish
Salmon fish is again rich in Omega-3 fatty acids and is extremely nutritious. It is high in protein and also rich in other vital nutrients and minerals like Vitamin D, Iron etc. and is also low in fat.
3-ounces of Salmon fish contains 7 to 20g of Protein and 177 Calories.
Pollock fish is another white fish loaded with great source of protein. It is an excellent source of omega-3 fatty acids and also contains large amounts of Choline (Choline is a vital nutrient that helps your liver and brain function correctly) and vitamin B12, as well as many other nutrients.
3-ounces (85 grams) of pollock fish contains 17 grams of protein and about 74 calories and it has one of the lowest mercury contents of any fish.
- COD Fish
COD fish is one of the nutritious and flavored fish loaded with pure lean protein, minerals and vitamins. This type of fish is bit lower in omega-3s than fatty fish, but it is still considered as a part of healthy diet. COD contains less mercury than some seafood, including popular fish like Tuna.
3-ounces (85-gram) of cooked Atlantic COD contains 19 to 20 grams of Protein and has only 90 calories and around 1 gram of fat.