Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Does your insurance cover daily coaching and a smart scale from Lark?

Find out now with our 2-minute eligibility quiz!
Check my eligibility
Close icon
< Back to Resource Center
< Back to Member Blog

Why Fish Is a Healthy Protein, And How To Get More Of It

August 31, 2020
Why Fish Is a Healthy Protein, And How To Get More Of It - Lark Health

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Getting more protein may be on your priority list for any number of reasons. For example, replacing a few carbs with protein can help you lose weight by filling you up and reducing carb cravings. Another reason to look to protein is to lower blood sugar if you have prediabetes or diabetes. Fish protein is a great solution and is among one of the best sources.

What Is a "Healthy Protein?"

Protein already has the benefit of being an essential nutrient, as it is necessary for maintaining lean muscle mass, and is needed for immune function and every other function of your body. If you are looking to lose weight, it is good to know that protein is a slow nutrient to digest, so it can keep you full for longer than simple carbs such as sugar. In addition, protein helps stabilize blood sugar - good news if you have diabetes or prediabetes.

A "healthy protein food" is a high-protein food that is considered healthy as a whole. It is low in saturated fat, which is why most experts do not consider fatty red meat and chicken or turkey with skin to be healthy. "Healthy proteins" are usually natural sources of additional essential or beneficial nutrients. 

These are some of the proteins that are usually considered "healthy."

  • Beans, peas, and lentils: sources of fiber, potassium, and iron.
  • Eggs: source of most nutrients except vitamin C.
  • Low-fat cheese and yogurt: source of calcium.
  • Skinless chicken: source of vitamin B6 and iron.
  • Fish and shellfish: sources of B vitamins, copper, selenium, and omega-3 fatty acids.

Protein in Fish

Fish protein is among the best sources of protein. A 3-ounce serving of fish has about 17 grams of protein. In comparison, a 3-ounce serving of skinless chicken breast has 20 grams of protein, a half-cup of cooked lentils has 9 grams, and an egg has 6 grams of protein. A 1-ounce serving of bacon has 4 grams of protein, and a 2-ounce serving of sausage has 8 grams. 

For context, the recommended daily intake of protein is 0.8 grams per kilogram of body weight, or 0.36 grams of protein per pound of body weight. If you weigh 154 pounds, you need about 56 grams of protein per day. If you weigh 198 pounds, you need about 72 grams of protein per day.

Fish and Weight Loss

Fish may be one of the best foods for weight loss, as it is high in satisfying protein and low in calories. A 3-ounce serving of tilapia has 80 calories, and a 3-ounce serving of salmon has 120 calories. That is definitely a good choice when compared to a 2-ounce serving of summer sausage with 180 calories or a 3-ounce beef burger patty with 270 calories.

Not only is fish high in protein, but it is also free from carbs. That is not only helpful on a low-carbohydrate diet, but also when you are trying to get rid of sugar and starch cravings so you can say no to temptations and lose more weight.

Health Benefits of Omega-3s in Fish

Seafood has a unique benefit. They contain a type of fat known as long-chain omega-3 fatty acids. The most famous ones in fish are EPA and DHA, and they are linked to health benefits such as:

  • Lower blood pressure
  • Reduced chronic inflammation
  • Better mood
  • Lower risk for preterm birth
  • Lower risk for age-related macular degeneration (a source of vision impairment)

In addition, fish have a very low ratio of unhealthy fats to healthy omega-3s.

Best Sources of Omega-3 Fats

All fish have a bit of fat, but fatty fish are the best sources of omega-3s. Salmon may be the best-known source, but canned light tuna, herring, anchovies, and sardines are good sources that are not too high in mercury. 

Certain plant-based foods have omega-3 fats, but it is a different type. Your body can only convert a limited amount of it into EPA and DHA, which is a reason why seafood is so unique. Flaxseed, walnuts, canola oil, and soybeans have some omega-3s.

Avoiding Mercury Risks

Fish can contain an environmental contaminant called mercury, but you can lower your risk by avoiding the species that are highest in mercury. The biggest fish tend to accumulate the most mercury by virtue of having the most fat to store it in. These are higher-mercury species to limit or avoid.

  • King mackerel
  • Orange roughy
  • Shark
  • Albacore, yellowfin, bluefin, and bigeye tuna
  • Tilefish
  • Swordfish

Ideas For Serving Salmon and Other Fish

If fish is not already part of your healthy eating plan, it might be a good idea to think about including it. Aim to have fish 2 to 3 times to get your weekly fix of fish protein. To make a balanced meal, it helps to serve fish with vegetables and a whole grain or starchy vegetable.

There are so many ways to prepare salmon and other fish that there are sure to be some that appeal to your taste buds. These are a few ideas for preparing salmon and other types of fish.


Grilled, broiled, baked, or pan-seared, fish is tasty plain or with lemon. It can be served with brown rice and steamed vegetables for a balanced lunch or dinner.

In a pouch:

Place the fish and your choice of cut vegetables on a piece of foil, drizzle with olive oil, add a sprig of rosemary or thyme, fold to make a packet, and bake or grill the packet.

Instead of ground beef or turkey:

Use cooked fish instead of ground beef or turkey in dishes such as chili, tacos, and even meatballs.

With pasta:

Toss cooked fish with tomato sauce, olives, artichokes, and whole-grain spaghetti.


Spritz fish fillets with olive oil and rub them in parmesan, almond meal, or crushed pecans to coat them. Bake on a baking sheet with foil sprayed with cooking spray.

In a patty:

Mix drained canned salmon or tuna, oats, beaten eggs, diced celery and onion, mustard, garlic powder, and oregano or cumin and form into patties. Then bake. Optional: try with other vegetables, such as diced mushrooms or carrots, and experiment with spices. Serve on a whole-grain bun or with baked sweet potato fries and a side salad.

For breakfast:

Spread half a whole-grain bagel with low-fat cottage cheese and top with canned salmon or tuna. Serve with fruit.


Make a frittata with fish instead breakfast meat, plus eggs, spinach, butternut squash, and feta or goat cheese.

As leftovers:

Cooked fish is great on salads, or in stir fries, stews, and casseroles.

Fish Is A Healthy Protein

If you are looking for a way to add protein to your diet and at the same time, improve health, fish may be the way to go. It is one of the healthiest proteins, as it is low in unhealthy fat and rich in heart-healthy omega-3 fatty acids. Lark can help you get more fish in your diet and offer other ideas for healthy choices.

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!

Similar posts

Eating More Fish and SeafoodEating More Fish and Seafood

Eating More Fish and Seafood

Fish and shellfish are among the most nutritious protein sources, but most Americans don’t consume enough.

Learn more
Best Nutrition for a Healthy WeightBest Nutrition for a Healthy Weight

Best Nutrition for a Healthy Weight

Weight loss is largely related to what you eat and drink, so it’s important to know some basic nutrition.

Learn more
Eating Well in Social SituationsEating Well in Social Situations

Eating Well in Social Situations

Losing weight when following your everyday routine is one thing, but what happens in social situations when eating with others?

Learn more