Fish are good sources of protein and healthy unsaturated fats. Unlike other animal protein sources, most fish contain little or no saturated fat, a type of fat that can increase LDL, or "bad," cholesterol. Along with poultry and legumes, fish provide one of the healthiest sources of protein, according to the Harvard School of Public Health.
Tuna
A 3-oz. serving of tuna provides 26 g of protein. This serving contains 130 calories, 1.5 g of fat and 50 mg of cholesterol and provides 480 mg of potassium. Tuna contains no carbohydrates or saturated fat. Tuna also provides a good source of heart-healthy omega-3 fatty acids, with 250 mg per 3-oz. serving.
Salmon
You can get 24 g of protein from a 3-oz. serving of Atlantic, Coho, sockeye or Chinook salmon. This serving contains 200 calories, 10 g of fat and 70 mg of cholesterol, and provides 430 mg of potassium. You can get 22 g of protein from a 3-oz. serving of chum or pink salmon. This serving contains 130 calories, 4 g of fat and 70 mg of cholesterol and provides 420 mg of potassium. Most salmon contains less than 2 g of saturated fat per 3 oz serving, and none contains carbohydrates. Salmon provides an excellent source of omega-3 fatty acids. A 3-oz. serving of wild Atlantic salmon provides 1,564 mg of omega-3 acids.
Halibut
A 3-oz. serving of halibut provides 23 g of protein. This serving contains 120 calories, 2 g of fat and 40 mg of cholesterol, and provides 500 mg of potassium. Halibut contains no saturated fat or carbohydrates.
Other Fish
You can get 22 g of protein from a 3 oz serving of tilapia, 21 g of protein from a 3 oz serving of haddock or rockfish and 20 g of protein from a 3 oz serving of rainbow trout, Pollock or cod. Fish with less protein include flounder, with 19 g per serving, catfish, with 17 g per serving and swordfish, with 16 g per serving.
References
- U.S. Food and Drug Administration: Nutrition Information for Cooked Seafood
- International Omega-3 Learning and Education Consortium of the University of Connecticut: Omega-3 Fatty Acid Content of Food Products
- Harvard School of Public Health: Protein
- Harvard School of Public Health: Fats and Cholesterol
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