Protein is an essential nutrient for building muscle. It helps maintain, develop, and repair muscle mass.

However, it must be consumed to a certain extent, and the excess is eliminated by the body.

Proteins are necessary for every person for the proper functioning of his body.

Top 8 Protein Fish:

Eating fish is very interesting for the body and in bodybuilding.

Indeed, on average, this provides 20 grams of protein per 100 grams of fish.

We must distinguish fat fish from others.

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Low fat “regular” fish:

They contain:

• Omega-3 (EPA / DHA)
• Vitamin: B
• Zinc
• Phosphorus
• Copper

Fatty fish are rich in healthy fats:

• Mackerel
• Sardine
• Salmon
• Tuna

Be careful, oily fish are good for your health, don’t run away from them!

Indeed, they contain:

• healthy fats rich in omega-3 (EPA / DHA)
• vitamins: A, E and D
• zinc
• phosphorus
• copper

Top 8 Protein Fish:

1. tuna:

Protein: 29.7 g 100 g

Fat: 6.3 g

Kcal / 100 g: 175

2. Mackerel:

Protein: 24 g per 100 g

Fat: 18 g

Kcal / 100 g: 258

3. Salmon:

Protein: 20.8 g per 100 g

Fat: 10.7 g

Kcal / 100 g: 180

Salmon offers a good protein to fat ratio!

Be careful, salmon (and tuna) in sushi) It has to do with vinegar and sweet rice …

Sushi therefore has a lower value than sashimi (unless you add sweet sauce)

4. Fresh sardines:

Protein: 20.4 g per 100 g

Fat: 9g

Kcal / 100 g: 163

5. Le heck:

Protein: 20 g per 100 g

Fat: 0.9 g

Kcal / 100 g: 90

6. Protein:

Protein: 19.6 g per 100 g

Fat: 5.6 g

Kcal / 100 g: 129

7. Herring:

Protein: 17.9 g per 100 g

Fat: 14.6 g

Kcal / 100 g: 203

8. Cod:

Protein: 15 g per 100 g

Fat: 1 g

Kcal / 100 g: 70

Cod is thus the least protein-rich fish in our ranking of the best fish.

Nevertheless, it remains tasty and rich in protein, its 15 g for 100 g of cod.

Seafood:

Seafood provides slightly less protein than the best fish, but is still very entertaining.

On average, they provide 10 to 18 g of protein per 100 g of meat.

Seafood Health Benefits:

• Low fat
• Very rich in minerals
• Very rich in micronutrients
• Very rich in vitamins: B
• Rich in zinc
• Rich in iodine

Rich in selenium

• Rich in magnesium
• Rich in phosphorus
• Rich in manganese
• Rich in copper

8 richest in protein seafood:

1. Fresh shrimp:

Protein: 19 g per 100 g

Fat: 2.5 g

Carbohydrates: 0.5 g

Kcal / 100 g: 100

Fresh shrimps are truly the most protein-rich seafood ever!

2. Shellfish:

Protein: 18 g per 100 g

Fat: 10 g

Carbohydrates: 2 g

kcal / 100 g: 168

3. crabs:

Protein: 17 g per 100 g

Fat: 3 g

Carbohydrates: 1.5 g

Kcal / 100 g: 100

4. frog legs:

Protein: 17 g per 100 g

Lipids: 0.5 g

Carbohydrates: 0 g

Kcal / 100 g: 70

5. Scallops:

Protein: 15 g per 100 g

Fat: 0.5 g

Carbohydrates: 3.5 g

Kcal / 100 g: 75

6. Snails:

Protein: 15 g per 100 g

Fat: 1 g

Carbohydrates: 2 g

Kcal / 100 g: 80

7. Mussels:

Protein: 12 grams per 100 grams

Fat: 2 g

Carbohydrates: 2.5 g

Kcal / 100 g: 75

8. Oysters:

Protein: 10 g per 100 g

Fat: 1.5 g

Carbohydrates: 5 g

Kcal / 100 g: 70

How often do you eat fish?

We advise you to consume fish at least twice a week, choosing those that are most suitable for you in terms of protein intake, but also depending on your calorie intake.

We can classify fish as follows:

• fish is very rich in omega-3 (EPA / DHA)
• fish is rich in omega-3
• Lean fish not endangered by commercial fishing
• Contaminated fish

This is a more advanced classification:

Fish is VERY rich in omega-3:

All fish are rich in omega-3s, but some are especially.

You can eat this fish at least once a week:

• Herring
• Mackerel
• Sardine
• sardine

Omega-3 Rich Fish:

These fish are also rich in omega-3, but slightly less than in the previous case.

We advise you to eat this fish once a week:

• Anchovies
• Black cod
• Salmon
• Gray Trout
• Salmon Trout

Fish for commercial fishing is not threatened by thin:

We must consume with full awareness of the realities that affect fish.

Distribution of industrial fishing species of fish.

May be eaten regularly:

Some, fortunately, have escaped this not responsible fishing and can be eaten regularly:

• cod
• Bobwhite quail
• bream line
• pollock line
• saithe
• Cape White Hake
• Sole d’Hastings
• Tacaud
• Halibut

May be consumed from time to time:

Others should be consumed from time to time (due to contaminants):

Fish to avoid:

Indeed, some fish should be avoided or restricted because they can be contaminated.

Here, in alphabetical order, we are talking about the fish in question):

• acne
• bar
• pike
• pike
• conger
• bream
• Espadon
• Esturgeon
• Flétan
• Lotte
• atlantic wolf
• Marlin
• Marlene Shiki
• Ray
• shark
• Silver Saber
• Black Saber
• White tuna
• Bluefin tuna

How often do you eat seafood?

Seafood that you can eat regularly or from time to time at your discretion:

Choose a good nutritional book like this to go further.