Both beef and the various types of fish are good sources of animal protein. The amount of the protein content varies depending on the type of fish or beef you are eating. According to the Mayo Clinic, protein is an essential nutrient for growth and development. In your daily diet, 10 to 35 percent of your calories should come from protein. In the case of a 2,000-calorie diet, this would mean you need to consume 50 to 175 grams of protein, and fish and beef both provide good ways to do that. Beef, in general, provides more protein but also provides higher amounts of calories, fats and cholesterol.
Lean or White Fish
Lean or white fish is called this because the oil in the fish is predominately held in the liver and not in the flesh or meat. Examples of this include cod, Alaska Pollock and halibut. These fish are usually firm with a white, flaky flesh. Looking at a three ounce serving of baked cod, you will find 89 calories, 0.73 grams of fat, 47 milligrams of cholesterol and 19.41 grams of protein.
Oily Fish
Oily fish have oils evenly distributed throughout the flesh and are a good source of omega-3 fatty acids. These fish, according to the website Help With Cooking, include salmon, herring, trout and sardines. In a 3-oz. serving of wild Atlantic salmon, you will find 155 calories, 6.91 grams of fat, 60 milligrams of cholesterol and 21.62 grams of protein.
Shellfish
Shellfish, or crustaceans, include lobster, crab and clams. A 3-oz. serving of clams contains 126 calories, 1.66 grams of fat, 4.36 grams of carbohydrates, 57 milligrams of cholesterol and 21.72 grams of protein. A 3-oz. serving of Alaska king crab contains 82 calories, 1.31 grams of fat, 45 milligrams of cholesterol and 16.45 grams of protein.
Beef
Beef comes in a variety of forms including ground beef, roasts, steaks and ribs. In a 3-oz. serving of ground beef with a 95 percent lean to 10 percent fat ratio, you will find 148 calories, 5.41 grams of fat, 62 milligrams of cholesterol and 23.21 grams of protein. A 3-oz. serving of an eye of round roast of beef contain 143 calories, 4.08 grams of fat, 65 milligrams of cholesterol and 24.76 grams of protein.
References
- Mayo Clinic; Nutrition and Healthy Eating; February 22, 2011
- MedlinePlus; Protein in Diet; May 5, 2011
- Recipe Tips; Types of Fish
- USDA Nutrient Database; Fish, Cod, Atlantic, Cooked, Dry Heat
- Help With Cooking; Oily Fish
- USDA Nutrient Database; Fish, Salmon, Atlantic, Wild, Cooked, Dry Heat
- USDA Nutrient Database; Mollusks, Clam, Mixed Species, Cooked, Moist Heat
- USDA Nutrient Database; Crustaceans, Crab, Alaska King, Cooked, Moist Heat
- USDA Nutrient Database; Beef, Ground, 95% Lean Meat/5% Fat, Loaf, Cooked, Baked
- USDA Nutrient Database; Beef, Round, Eye of Round, Roast, Separable Lean and Fat, Trimmed to 0” Fat, All Grades, Cooked, Roasted
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