How do pescetarians get their protein?

December 25, 2025 •

4 min read

According to the American Heart Association, fish is a great source of lean protein, but it is not the only option for people following this eating pattern. Pescetarians combine a plant-based diet with fish and seafood, utilizing a wide range of food groups to meet their daily protein requirements effectively.

Quick Summary

Pescetarians obtain protein from seafood like fish and shellfish, as well as a variety of plant-based foods such as legumes, nuts, seeds, and whole grains. This varied approach ensures they consume a complete profile of essential amino acids.

Key Points

Diverse Seafood Choices: Pescetarians rely on a wide range of fish (fatty and lean) and shellfish for complete, high-quality protein.
Abundant Plant-Based Proteins: Legumes (lentils, chickpeas), soy products (tofu, edamame), and various nuts and seeds form a significant portion of protein intake.
Optional Dairy and Eggs: For those who include them, eggs and Greek yogurt are valuable, complete protein additions.
Healthy Omega-3s: Fatty fish like salmon and mackerel provide essential omega-3 fatty acids, which support heart and brain health.
Strategic Planning: A balanced approach, varying sources throughout the week, ensures a complete amino acid profile and a wide array of nutrients.
Nutrient-Dense Diet: The combination of seafood and plant-based foods results in a diet rich in protein, fiber, vitamins (B12, D), and minerals (iron, zinc).

Seafood: The Primary Protein Powerhouse

For pescetarians, seafood is the main source of high-quality animal protein. Fish and shellfish provide complete proteins, which means they contain all nine essential amino acids necessary for the body to function optimally. The variety of seafood available offers different nutritional profiles, making it easy to diversify protein intake.

Types of fish for protein

Fatty Fish: Salmon, mackerel, and sardines are rich in protein and beneficial omega-3 fatty acids, which support heart and brain health. A 100g serving of salmon can offer approximately 22g of protein.
Lean Fish: Cod, haddock, and tilapia provide a high protein content for a low calorie count, making them excellent choices for those monitoring their weight. A 3-ounce portion of cooked cod contains around 19g of protein.
Canned Fish: Canned tuna and sardines offer a convenient and budget-friendly protein source. Canned light tuna can contain 25.5g of protein per 100g.

Protein from shellfish

Shrimp: These are a very lean protein source, with 20g of protein per 100g serving. Shrimp cook quickly and are highly versatile.
Scallops: An excellent source of protein, scallops provide around 24g of protein per 100g and are also rich in minerals like magnesium and potassium.
Crab: This meat offers about 17g of protein per 100g and is packed with B vitamins and zinc.

Plant-Based Protein Sources

Beyond seafood, the pescetarian diet is fundamentally plant-based, providing a robust second pillar for protein intake. This variety helps ensure a balanced intake of nutrients and fiber.

Legumes and beans

Lentils: A cup of boiled lentils contains approximately 17g of protein. They are also high in fiber and a great source of iron.
Chickpeas: Versatile and rich in fiber, chickpeas provide about 16g of protein per cooked cup. They are great in salads, hummus, or roasted as a snack.
Black Beans: These popular beans deliver 16g of protein per cup and are a staple in many cuisines.

Soy products

Tofu: This soy-based product is a fantastic source of complete plant-based protein. A half-cup serving offers over 10g of protein and isoflavones.
Edamame: These young soybeans provide about 18g of protein per cup. They are excellent as a snack or added to salads and stir-fries.

Nuts and seeds

Almonds: Just one cup of raw, whole almonds can deliver 30g of protein.
Chia Seeds, Flax Seeds, and Hemp Seeds: These are not only excellent for protein but also provide fiber and omega-3s, contributing to overall health.

Eggs and Dairy (Optional)

Many pescetarians include eggs and dairy in their diet, further expanding their high-quality protein options.

Eggs: A large egg contains about 6 grams of protein and is highly versatile for any meal of the day.
Greek Yogurt: This dairy product is a protein powerhouse, offering a significant amount of protein per serving and probiotics for gut health.

Protein Source Comparison for Pescetarians


Source	Protein per 100g (Approx.)	Type of Protein	Other Key Nutrients	Common Uses
Wild Salmon	22g	Complete	Omega-3s, Vitamin D	Baked, grilled, salads
Cod	23g	Complete	B vitamins, Selenium	Broiled, steamed, tacos
Shrimp	20g	Complete	Selenium, Iodine	Sautéed, stir-fries, pasta
Lentils	17g (cooked)	Incomplete	Fiber, Iron, Folate	Soups, curries, stews
Tofu	10g+ (per 1/2 cup)	Complete (plant)	Isoflavones, Calcium	Stir-fries, scrambles, baked
Greek Yogurt	Varies (High)	Complete	Probiotics, Calcium	Smoothies, breakfast bowls

Conclusion: A Well-Rounded and Diverse Approach

For pescetarians, getting sufficient protein is not a challenge but an opportunity to explore a diverse and nutrient-rich diet. By combining the complete proteins found in a variety of seafood with the fiber, vitamins, and minerals from numerous plant-based sources like legumes, soy, nuts, and seeds, they can easily meet and exceed their daily requirements. For those who choose to include them, eggs and dairy further complement this rich array of protein options. The key is to embrace variety and focus on whole, minimally processed foods. This balanced approach not only ensures adequate protein but also offers a host of other health benefits, from improved cardiovascular health to better digestive function. With so many delicious options available, pescetarians can enjoy a satisfying and sustainable way of eating without compromising on protein intake.

For more detailed nutritional information on seafood, consult resources like the Aquaculture Stewardship Council, which provides data on protein and fat content.

Keypoints

Diverse Seafood Choices: Pescetarians rely on a wide range of fish (fatty and lean) and shellfish for complete, high-quality protein.
Abundant Plant-Based Proteins: Legumes (lentils, chickpeas), soy products (tofu, edamame), and various nuts and seeds form a significant portion of protein intake.
Optional Dairy and Eggs: For those who include them, eggs and Greek yogurt are valuable, complete protein additions.
Healthy Omega-3s: Fatty fish like salmon and mackerel provide essential omega-3 fatty acids, which support heart and brain health.
Strategic Planning: A balanced approach, varying sources throughout the week, ensures a complete amino acid profile and a wide array of nutrients.
Nutrient-Dense Diet: The combination of seafood and plant-based foods results in a diet rich in protein, fiber, vitamins (B12, D), and minerals (iron, zinc).

Frequently Asked Questions

A pescetarian is someone who follows a mostly plant-based diet but also includes fish and seafood. They do not eat other types of meat, such as poultry or red meat.

Yes, pescetarians can easily get enough protein by including fish, shellfish, and a wide variety of plant-based protein sources like legumes, soy products, nuts, and seeds in their diet. A varied diet ensures they receive all essential amino acids.

Tuna is often cited as one of the highest protein seafoods, with some varieties offering up to 30 grams of protein per 3-ounce serving. Sardines and mackerel are also excellent high-protein choices.

Non-seafood protein sources include legumes (lentils, chickpeas), soy products (tofu, edamame), nuts (almonds, walnuts), seeds (chia, hemp), and, for those who consume them, eggs and dairy products like Greek yogurt.

Yes, pescetarians can build muscle effectively. The diet provides ample high-quality protein from fish, eggs, and dairy, combined with plant-based sources, which is sufficient for muscle growth when coupled with strength training.

Both animal (seafood) and plant-based protein contribute to a pescetarian's diet, but they differ. Seafood offers complete protein with all essential amino acids, while most plant-based proteins are incomplete individually and must be combined throughout the day to form a complete profile.

Experts recommend eating fish at least twice a week, particularly fatty fish like salmon and sardines, to ensure an adequate intake of essential omega-3 fatty acids.