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Fish That Are High In Protein

Fish is a brilliant nutritional source for those trying to build muscle. It contains all the amino acids that you need for growth and repair of the muscle tissue.

Does fish have protein?

Indeed it does, lots! Fish has 6 times more protein than milk, making it one of the best sources of protein available.

We have put together a list of the best fish available to eat so you can find out how much protein is in your favourite fish.

Food (100g) Protein Carbs Fat Calories
Cod fish 17.9g 0g 0.9g 340kJ (80kcal)
Haddock Fish 16.4g 0g 1.2g 325kJ (80kcal)
Monkfish 24g 1.7g
Orange Roughy Fish 22.64g 0g 0.034g 105
Salmon Fish Fillets (Boneless) 21.6g 0g 14.0g 885kJ (215kcal)
Sardines (Fish) 21.5g trace 9.6g 721kJ (172kcal)
Tilapia Fish 24g 0 4g 105
Tuna Fish (Steak) 25.6g 0g 0.5g 455kJ (110kcal)
Tuna Fish (Tinned) 26.3g 0.0g 10.7g 843kJ / 202kcal

How much fish should you eat?

It's advised (including by the British government) that you aim to eat at least two portions of fish per week, therefore, if you are putting your body under serious stress from your gym workouts i'd like to recommend eating it at least 3-4 times a week.

A note on oily fish

Oily fish are a good source of Omega-3 fatty acids and Vitamins A and D. Some of the most common oily fish are tuna, sardines, mackerel and salmon. It's suggested that you shouldn't eat too much oily fish because of it's high fat content so try to mix your oily fish with other sources.