What Types of Foods Are High in Omega-3 and Proteins?


Quick Answer

Fish and seafood are high in both protein and omega-3 fatty acids. While other types of fat are often hazardous to health, omega-3 fatty acids build levels of healthy HDL cholesterol, reduce triglyceride levels, slow hardening of the arteries and reduce blood pressure, according to the American Heart Association

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Full Answer

Different members of the fish and seafood family have different levels of protein and omega-3 fatty acids. Sufficient intake is 1.1 grams each day for women and 1.6 grams each day for men, although research shows consuming as much as 2 or 3 grams per day is ideal. Canned anchovies in oil contain 3.4 grams of omega-3 fatty acids per six-ounce portion, with wild salmon and Pacific and Jack mackerel coming in a close second at 3.2 grams per portion, notes the University of Michigan.

Fish is not the only seafood high in protein and omega-3 fatty acids. Mussels have 1.4 grams per 6-ounce portion, the wild Eastern oyster has 1 gram, and both shrimp and scallops offer 0.6 grams per portion. Generally, cold water fatty fish have the highest content levels because their diet, environment and physical makeup promote the production of more omega-3 fatty acids, as stated by the University of Michigan.

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