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1 In one typical ejaculation (approximately one teaspoon), semen contains 150 mg of protein, 11 mg of carbohydrates, 6 mg fat, 3 mg cholesterol, 7% US RDA potassium and 3% US RDA copper and zinc. 2  There are trace amounts of several vitamins in a regular, healthy, ejaculation-full of semen.
Fish and seafood hold a huge amount of protein that will help you get in the daily recommended amount each day. The amount of protein within seafood/fish does vary, but the best fish to eat are usually the fairly fatty types. In particular, fish like salmon, halibut, trout and tuna are really rich in protein.