What are the 7 most protein-rich fish (and why it's a good idea to eat them)?
Animal proteins are often praised for their health benefits: they support muscle mass, regulate satiety, help our cells function properly... And if there's one source of protein often praised by nutritionists, it's fish.
But not all fish are created equal. Some fish are particularly rich in complete proteins, while also being interesting for other reasons: omega-3 fatty acids, low saturated fat content, good mineral content... Here's a quick roundup of the most protein-rich fish to include in your menus, whether you're an athlete, rebalancing your diet or simply a lover of healthy, tasty cuisine.
Why choose fish protein?
Fish are "complete" sources of animal protein, meaning they contain all 8 essential amino acids that our bodies cannot produce on their own. They are also often easier to digest than red meats, and some are lower in calories for an excellent protein/energy ratio.
As an added bonus, fish often provides other key nutrients:
- Omega-3s, natural anti-inflammatories
- Selenium, zinc, iodine and vitamin D
- A satiating effect for slimming diets
Top 7 most protein-rich fish
1. Tuna (bluefin or albacore)
➡️About 25 to 30 gr protein / 100 gr (25-30%)
The star of protein-rich fish, tuna is a sure bet. Fresh or canned, it can be adapted to any recipe. Beware, however, of its mercury content if eaten frequently.
2. Cod
➡️23 to 24 gr protein / 100 gr (23-24%)
Very low in fat, cod is an excellent option for a light but nutritious meal. Its firm texture makes it perfect for steaming, or baking.
3. Salmon
➡️20 to 22 gr protein / 100 gr (20-22%)
Contains slightly less protein than tuna, but is exceptionally rich in omega-3 and vitamin D. Ideal for cardiovascular health. This makes it ideal for cardiovascular health and skin. Enjoy it raw, smoked, grilled or baked.
4. Swordfish
➡️23 to 25 gr protein / 100 gr (23-25%)
High in protein, with a dense, meat-like texture. Its intense flavor is particularly pleasing grilled or a la plancha. Like tuna, it's best to avoid frequent consumption due to the potential presence of heavy metals.
5. Mackerel
➡️22 to 24 gr protein / 100 gr (22-24%)
A fatty fish... and very good for your health! It's packed with omega-3s, vitamin B12 and selenium. Perfect for boosting your protein intake while doing your heart good.
6. Sardines
➡️20 to 22 gr protein / 100 gr (20-22%)
Inexpensive, rich in healthy fats, calcium and vitamin D (especially if eaten with the bones), sardines are a nutritional treasure trove. Canned, they are very practical and keep for a long time.
7. Anchovies
➡️28 to 30 gr protein / 100 gr (28-30%)
This ultra-salty little fish is often used as a garnish (salads, pizzas...). It concentrates proteins and minerals, but be careful not to overdo it because of the sodium content.
In a nutshell
Including fish in your diet is an effective way to increase your protein intake, while benefiting from an overall nutritional richness: good lipids, minerals, vitamins...
➡️ For a well-balanced diet:
- Alternate oily fish (salmon, mackerel, sardines) with lean fish (cod, hake, whiting, etc.).
- Limit consumption of fish with a high mercury content (tuna, swordfish).
- Vary cooking methods: steamed, in foil, grilled, pan-fried or raw (tartare, ceviche, etc.).
Adèle Peyches
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