Are you getting enough protein, Seafoodies?
With a sea of nutrition information online, you may have noticed that protein has been getting a lot of media love recently. Perhaps you’ve found yourself counting the grams of protein in your daily diet to meet fitness goals or have been encouraged by your doctor or dietitian to increase your protein intake. And likely for good reason—protein is critical for maintaining a healthy and thriving body and mind.
Proteins are made up of amino acids, which are like chemical ‘building blocks’ for the body.
These essential nutrients support many critical bodily functions, from muscle development to immune support! And if that wasn’t important enough, protein is also needed for the repair and maintenance of tissues, healthy metabolism function and the production of important enzymes and hormones.
We all want to age gracefully, which is why consuming enough daily protein is key, especially as we grow older! Because muscle mass starts to decrease in our 40s or earlier, a protein-rich diet is needed to help preserve precious muscle mass. And it’s not just about looking good, muscle is important for helping reduce the risk of fractures and frailty as we age.
And good news, Seafoodies! Fish and shellfish stand out as premiere protein sources for many reasons. First and foremost, seafood is a complete protein, meaning it contains all the essential amino acids that the body cannot produce on its own. Secondly, seafood provides so many other beneficial nutrients as well, from vitamins and minerals to omega-3 fatty acids and choline.
Different types of fish and shellfish offer varying levels of protein content and additional nutritional benefits. For instance, salmon not only provides a generous dose of protein but also delivers heart-healthy omega-3 fatty acids, making it a welcome no-brainer food for your health!
Use this helpful table to plan your next high-protein seafood meal and learn more about the nutritional benefits seafood has to offer:
| Per 100g Serving | 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 | 92 | 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 sure-fire way to meet protein needs and ensure that you get a variety of other important nutrients, as well. From grilled salmon to shrimp stir-fries, the culinary possibilities are delightfully endless. For some delicious high-protein seafood recipe ideas, check out our “Everyday Seafood Recipes” e-cookbook!
