Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
If you’re looking for high-quality protein and want to cut back on red meat, seafood is a fantastic option. It’s packed with lean protein, essential omega-3 fatty acids, and important micronutrients like iodine and selenium. But with so many choices—and concerns about mercury, calories, and farmed vs. wild-caught fish—it can be tough to know which ones are best.
This week, a FitTRAC member reached out because she’s exploring alternative protein sources and wants to incorporate more seafood into her diet while reducing red meat intake. Poultry isn’t her favorite, so she’s looking for the best seafood options that provide great protein without excess calories or mercury exposure. She’s also curious about the differences between freshwater and saltwater seafood when it comes to nutrition. Here’s what she asked:
“Hey Coach Darren, I want to start eating more seafood to get my protein in, but I’m not sure which types are best. I know some fish and shellfish have more calories than others, and I’ve also heard concerns about mercury levels.
I’d love some guidance on the healthiest options, especially ones that won’t load me up with extra calories. Also, is there a big difference between freshwater and saltwater seafood when it comes to nutrition?”
Thanks for asking – seafood is one of the best sources of lean protein, but choosing the right types can make a big difference. Here’s what you need to know when adding more seafood to your diet:
Best Lean Seafood Options for High Protein and Low Calories: If you’re looking for the best protein-to-calorie ratio, opt for lean white fish, which are high in protein and naturally low in fat. Some of the top choices include:
- Cod – Mild-flavored, low in fat, and packed with around 20g of protein per serving.
- Haddock – Similar to cod but slightly firmer, with a lean profile.
- Tilapia – A budget-friendly option that’s high in protein but very low in fat.
- Flounder & Sole – Delicate in texture and among the lowest-calorie fish available.
These options are great for those watching calorie intake while still getting plenty of protein to support muscle recovery and overall health.
If you prefer fattier fish for their heart-healthy benefits, salmon, mackerel, and sardines are fantastic sources of protein and omega-3s, but they are more calorie-dense due to their healthy fat content.
Understanding Mercury Levels and Making Safe Choices: Mercury content is one of the biggest concerns when it comes to seafood, but the good news is that most commonly eaten fish are safe in moderation. The key is to choose lower-mercury fish while limiting higher-mercury options.
Lower-mercury options (eat freely):
- Salmon
- Shrimp
- Tilapia
- Sardines
- Cod
- Flounder
Higher-mercury options (limit to 1-2 times per week):
- Tuna (especially albacore or bigeye)
- Mahi-mahi
- Halibut
- Sea bass
When in doubt, smaller fish (like sardines and anchovies) tend to be lower in mercury because they’re lower on the food chain, while larger predator fish (like shark and swordfish) accumulate more mercury over time.
Freshwater vs. Saltwater Seafood: What’s the Difference?: The biggest difference between freshwater and saltwater seafood comes down to nutrient content and flavor. Saltwater fish—like salmon, cod, and tuna—tend to be richer in omega-3 fatty acids, which are great for heart health, brain function, and reducing inflammation. These fish also often have a firmer texture and stronger taste.
Freshwater fish—like trout, catfish, and perch—are usually milder in flavor and may have slightly less omega-3 content, but they can still be a great protein source. Rainbow trout, in particular, is a fantastic freshwater option because it’s high in omega-3s and low in mercury.
Both saltwater and freshwater seafood can be excellent choices—it just depends on your taste preference and nutritional goals.
If your main goal is high protein with fewer calories, stick to lean white fish like cod, haddock, and flounder. If you want to add healthy fats, salmon and sardines are excellent choices. Be mindful of mercury levels, but don’t stress—choosing low-mercury fish most of the time keeps you safe while still getting the benefits of seafood. And whether you choose freshwater or saltwater fish, both can be great sources of lean protein to help you reach your goals.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.