Discover What Kind of Fish Is Rich in Protein

November 11, 2025 •

4 min read

According to the USDA, many types of fish offer a concentrated dose of high-quality protein, with some varieties containing over 25 grams per 100-gram serving. Discover what kind of fish is rich in protein and how these options can benefit your diet, fitness goals, and overall well-being.

Quick Summary

This guide covers the types of fish and shellfish that offer the most protein, comparing nutritional values and benefits. It explores popular fatty and lean fish, providing practical tips for incorporating them into your diet.

Key Points

Top Protein Contenders: Tuna and sardines consistently rank among the highest in protein content, with fresh tuna offering over 30 grams per 100g serving.
Best for Lean Muscle: For lean, high-protein intake, white-fleshed fish like cod, tilapia, and haddock are excellent, low-calorie choices ideal for weight management.
Boost Omega-3s: Fatty fish such as salmon and mackerel combine high protein with significant levels of anti-inflammatory omega-3 fatty acids, supporting brain and heart health.
Shellfish Options: Shellfish like shrimp, scallops, and octopus also offer impressive protein, with octopus providing nearly 30 grams per 100g.
Budget-Friendly Choices: Canned options like tuna and sardines are convenient and affordable ways to increase your protein and omega-3 intake.
Prioritize Low Mercury: To minimize mercury exposure, prioritize smaller fish like salmon, sardines, and trout over larger, longer-lived predatory fish.

Seafood is a nutritional powerhouse, offering high-quality, complete protein that contains all the essential amino acids your body needs for muscle repair, growth, and other vital functions. But with so many types available, knowing which fish provides the biggest protein punch can be challenging. We will explore the best options, comparing lean and fatty fish, and offering practical advice for maximizing your intake.

Leading the Pack: Top High-Protein Fish

Some fish stand out for their exceptionally high protein content. These are excellent choices for athletes, fitness enthusiasts, or anyone looking to boost their protein intake efficiently.

Tuna: A top contender, fresh yellowfin tuna can deliver over 30 grams of protein per 100-gram serving. Even canned tuna, a more convenient and budget-friendly option, provides around 25 grams per 100 grams. Opt for light tuna canned in water for the highest protein-to-calorie ratio, or albacore for higher omega-3s, but be mindful of mercury levels.
Sardines: These small, nutrient-dense fish pack a surprising amount of protein, with some sources listing up to 28 grams per 100-gram serving. Canned sardines are rich in heart-healthy omega-3s, calcium (from the edible bones), and Vitamin D.
Anchovies: Similar to sardines, anchovies are small and mighty. Canned anchovies can contain nearly 29 grams of protein per 100 grams. They are also high in omega-3s but can be high in sodium, so consume in moderation.
Tilapia: This popular and affordable white fish is a great source of lean protein, providing around 26 grams per 100-gram serving. It's a versatile, mild-flavored fish perfect for tacos, stir-fries, or baking.
Snapper: This deep-sea fish provides a significant protein boost, with one 100-gram serving offering around 26 grams. Snapper is known for its mild, juicy, and meaty texture, making it suitable for various cooking methods.

Lean vs. Fatty Fish: A Balanced Approach

When choosing high-protein fish, it's important to consider your overall diet and health goals. Both lean and fatty fish offer distinct benefits.

Lean, High-Protein Fish

Lean, white-fleshed fish are exceptionally high in protein and low in calories and fat, making them ideal for weight management and building lean muscle.

Cod: A classic, mild-flavored white fish, cod offers around 23 grams of protein per 100 grams. It's low in fat and calories and rich in B vitamins and selenium.
Halibut: This firm, meaty fish provides approximately 22 grams of protein per 100 grams, with a low-fat content that supports muscle recovery.
Haddock: Another member of the cod family, haddock is a mild, flaky fish with around 17 grams of protein per 3-ounce cooked serving, and it's also low in fat.

Fatty, High-Protein Fish

Fatty, or oily, fish are not only rich in protein but also packed with heart-healthy omega-3 fatty acids, which have powerful anti-inflammatory effects and support brain health.

Salmon: A widely popular fatty fish, salmon provides between 22 and 26 grams of protein per 100 grams, depending on the variety. Its high omega-3 content is particularly beneficial for recovery and overall well-being.
Mackerel: With around 21 grams of protein per 100 grams, mackerel is a flavorful, oily fish loaded with omega-3s, Vitamin D, and Vitamin B12.
Trout: Another omega-3 rich fish, trout offers around 22-26 grams of protein per 100 grams. It's a great option for those looking to boost healthy fats along with their protein.

Shellfish: A Protein-Rich Alternative

For those who enjoy shellfish, several options are packed with protein and other vital nutrients.

Shrimp: These crustaceans provide a lean protein source, with roughly 20-24 grams of protein per 100 grams, and are very low in calories.
Scallops: Delivering around 24 grams of protein per 100 grams, scallops are a high-protein, low-fat delicacy rich in magnesium and potassium.
Octopus: Surprisingly, octopus is extremely high in protein, offering nearly 30 grams per 100-gram serving, along with minerals like calcium and magnesium.

Comparison of High-Protein Fish and Shellfish (per 100g cooked serving)


Seafood Type	Protein (g)	Fat (g)	Key Benefit
Yellowfin Tuna	30.7	<1	Highest protein per calorie
Octopus	29.8	1.0	Very high protein, low fat
Sardines	28	13.8	High omega-3s, calcium, and Vitamin D
Wild Sockeye Salmon	26	4.7	Excellent source of omega-3 fatty acids
Tilapia	26.2	2.3	Affordable, lean, and mild flavor
Scallops	24	0.9	High in protein and minerals like potassium
Cod	23	0.7	Very lean, high-quality protein source
Mackerel	21	11.8	Rich in omega-3 fatty acids and Vitamin D

Maximizing Your Protein from Fish

Incorporating these fish into your diet is easy and delicious. Choose grilling, baking, or steaming over frying to keep meals lean and low in calories. For convenience, canned options like tuna, salmon, and sardines are readily available. When choosing fish, remember that smaller, shorter-lived fish like salmon, sardines, and trout generally have lower mercury levels than larger predatory fish such as swordfish and some tuna. The FDA provides guidance on safe consumption levels, especially for vulnerable groups like pregnant individuals. Aim for at least two servings of fish per week to reap the benefits of its high protein and other essential nutrients, including omega-3 fatty acids, Vitamin D, and selenium.

Conclusion: Fish for a Protein-Rich Diet

To conclude, many different species of fish and shellfish are excellent sources of high-quality protein, each with a unique nutritional profile. From the top-tier protein content of tuna and sardines to the omega-3 richness of salmon and mackerel, there is a seafood option to suit every taste and dietary need. By incorporating a variety of these fish into your meal plan, you can easily meet your protein goals, support muscle health, and boost your overall nutrient intake, all while enjoying delicious and versatile meals.

For more detailed nutritional information, consult the USDA's FoodData Central website: https://fdc.nal.usda.gov/.

Frequently Asked Questions

Fresh tuna, specifically yellowfin, is often cited as one of the highest-protein fish, containing over 30 grams of protein per 100-gram serving. Canned sardines and anchovies also offer very high protein content.

While both are excellent sources, fresh tuna typically contains more protein per serving than salmon. However, salmon provides a more significant amount of healthy omega-3 fatty acids.

Salmon is often considered the best fish for building muscle, as it offers a great combination of high-quality protein, omega-3s to support recovery, and vitamin D. Lean fish like cod and tilapia are also great choices for high protein with low fat.

Yes, canned fish like tuna, salmon, and sardines are still very high in protein. Canned light tuna in water, for example, provides a lean, protein-dense option.

White-fleshed fish such as cod, haddock, and tilapia are known for their very low fat content while still being excellent sources of protein.

While fish is nutritious, it is important to be mindful of mercury levels, especially with larger species like tuna and swordfish. Health authorities recommend focusing on low-mercury options like salmon, cod, and sardines for more frequent consumption.

Yes, many types of shellfish are fantastic sources of lean protein. Shrimp, scallops, clams, and lobster are all high in protein and offer a range of additional vitamins and minerals.