THE proteins should represent approximately 15% of the calories ingested daily. The National Food Safety Agency (ANSES) specifies that “In the current state of knowledge, intakes of between 0.83 and 2.2 grams per kilogram of weight per day of protein (i.e. 10 to 27% of energy intake) can be considered satisfactory for an individual adult under 60 years old “.
If proteins are essential to the body, it is because they contribute to cellular renewal of nails, hair, skin and muscle tissue. They constitute an essential element in muscle repair. Proteins will also help regulate blood sugar and hunger. For this last reason, they are interesting if you need losing weight.
We tend to talk about meat when it comes to protein. However, other food families can help you refuel. We remind you that meat must be limited to stay healthy and reduce the risk of overweight, heart disease and cancer. This is where the fish enter the scene! Did you know that some of them are among the highest quality sources of protein? We help you choose the fish with the highest protein content.
100g of tuna covers almost half of the daily protein requirement
THE oily fish are the most provided in protein and above all, they are naturally low in sodium and saturated fat, which gives them a big advantage over red meat.
They also have excellent sources of omega-3 fatty acidsa type of anti-inflammatory fat that make them beneficial for arteries. Among fatty fish, we cite salmon, tuna, mackerel, sardines and herring.
THE tuna albacore (or yellowfin tuna) is the fish that contains the most protein! On average, we find nearly 30 grams of protein for a portion of 100 grams. It is also rich in phosphorus, vitamin D and omega-3 (about 1.3g per 100g). Its flesh is dense and compact, which is what makes it particularly satiating and very popular in weight loss diets. A mere 100g portion of tuna covers almost half of the daily protein requirement!
However, there is no question of ignoring the other oily fish which promise excellent anti-inflammatory properties.
