Fish is widely celebrated as a nutritional powerhouse, delivering high-quality protein with fewer calories than many red meats. The exact amount of protein in cooked fish depends heavily on the type of fish and its fat content. Generally, leaner white fish tend to have slightly less protein per 100g compared to some fattier fish or very lean options like tuna.
Understanding Fish Protein
Protein is an essential macronutrient vital for numerous bodily functions, including healing after injury, protecting bone health, and maintaining muscle mass as you age. Fish provides a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own.
Cooking methods like baking, broiling, or grilling without excessive added fat have a minimal impact on the protein content itself; however, cooking does reduce moisture content, which can concentrate the protein per unit of weight compared to raw fish.
Protein Content in Popular Cooked Fish (Per 100g Serving)
The following table compares the approximate protein content in a standard 100-gram (3.5-ounce) cooked serving of popular fish varieties. These values are based on general nutritional data and can vary slightly based on the specific preparation.
| Fish Type | Protein (grams) [Index] | Fat (grams) [Index] | Omega-3s (grams) [Index] |
|---|---|---|---|
| Tuna (Yellowfin, cooked) | 25-30 | 1-2 | ~0.2 |
| Cod (Atlantic, broiled) | 19-23 | ~1 | ~0.1 |
| Salmon (Atlantic, baked) | 22-25 | 7-12 | 1.6-2.5 |
| Tilapia (cooked) | ~26 | 3-4 | ~0.1 |
| Halibut (broiled) | ~22 | ~2 | ~0.4 |
| Mackerel (Atlantic, broiled) | ~21 | ~12 | ~1.4 |
As the table shows, tuna is often the highest in protein content per 100g, while fish like salmon and mackerel are also excellent sources that offer higher amounts of beneficial omega-3 fatty acids.
Factors Influencing Protein Content
While the species of fish is the primary determinant, a few other factors can influence the final protein count on your plate:
- Moisture Content: The cooking process removes water, which means a 100g serving of cooked fish has more protein than 100g of raw fish because the nutrients are more concentrated.
- Wild vs. Farmed: There can be slight variations between wild-caught and farm-raised fish. For example, wild salmon may have slightly more protein per 100g than farmed salmon, though both are excellent sources.
- Preparation Method: The addition of oils, breading, or sauces primarily increases the fat and calorie content, not the protein amount itself. Broiling, baking, or grilling are often the leanest methods.
Health Benefits of Fish Protein
Beyond just the quantity of protein, the quality and accompanying nutrients make fish a top choice for a balanced diet.
Rich in Omega-3 Fatty Acids
Fatty fish like salmon and mackerel are famous for their high levels of EPA and DHA omega-3 fatty acids. These are essential for heart health, reducing inflammation, and supporting brain function.
Packed with Essential Vitamins and Minerals
Fish is a great source of B vitamins, especially B12 and B6, which are crucial for energy production and a healthy nervous system. It also provides selenium, phosphorus, and vitamin D.
Conclusion
Cooked fish is an exceptional source of high-quality, complete protein, with most varieties offering between 18 to 30 grams per 100-gram serving. Incorporating fish into your diet two to three times a week is an effective way to meet your daily protein needs while also benefiting from essential vitamins, minerals, and heart-healthy omega-3 fatty acids. Whether you prefer the leanness of cod or the richer profile of salmon, fish is a versatile and healthy protein choice. For more government-backed information on healthy seafood choices, consider consulting the EPA's advice on eating fish and shellfish.
