Fish: The Low Fat, Low Calorie Way to Add Protein to Your Diet

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Fish is a healthy way of adding protein to your diet; not only does it supply protein, but it supplies omega 3 oils, which are great for your joints, heart and skin; and vitamin A, which is vital for the eyesight.

For variety in your diet, choose oily fish 2-3 times a week and when choosing a variety of fish, find one that is low in calories and high in protein. Listed below are some suggestions.


Tuna fish contains almost 24g of protein per serving, making it perfect for supplementing your diet. It is also relatively low in calories and fat. Choose tinned tuna in brine or water and add it to salads or sandwiches, or try tuna steaks grilled with some lemon juice.


While salmon is higher in calories than tuna, at just over 208 calories per serving, it isn’t too high; salmon has higher fat levels than tuna, but it contains plenty of goodness, too. There are nearly 25g of protein per serving, and it is full of essential fatty acids.

Salmon is one of the tastiest fish options and it can be enjoyed in many forms. Include it in salads and eat it hot or cold, add to main meals and serve it with potatoes and vegetables, or mix it into a pasta meal for the perfect blend of proteins and carbohydrates,


They might be tiny, but prawns shouldn’t be underestimated when it comes to adding goodness to the diet. Prawns make an ideal low calorie, low fat, low carbohydrate snack; they contain just 105 calories per 100g serving.

Prawns have virtually no carbohydrates, so for anyone following a high protein-low carbohydrate diet, these are great for snacking on in between meals. They have less than 2 grams of fat per serving and they have good levels of potassium as well.

A single serving of prawns has just five calories, so there is need to feel guilty about indulging in this health giving fish.

To serve, add them to stir fries, salads, risottos, or go exotic and add them to paella.


Crab meat might not be the first thing most people think of when choosing a variety of fish, but it is full of important vitamins and minerals, low in calories, and there are next to no carbohydrates in it.

Per 100g serving, crabmeat has 18g of protein and just 80 calories. There is just a trace of carbohydrates and the meat is low in sodium.

However, the health benefits don’t end there; crab also contains the minerals iron, zinc, magnesium and calcium.


The thought of eating seaweed may hold little appeal for some; however, depending on the type bought, it has a fairly bland taste and can be integrated in the diet easily as well.

One of the most common types of seaweed is Dulse or Dillisk and it is readily available to buy from specialist stores.

A 100g serving of Dillisk has more than 18% protein, and it is low in fat and calories. Dulse is also fortified with vitamin C, Iron, B6, magnesium and potassium.


Adding fish to the diet has so many benefits that it well worth including it in meals. When buying fish, find a local supplier or look online for a company that can deliver it. For a professional, award-winning supplier, visit protein foods direct.