How much protein is in 100 gm of cooked fish? A Nutritional Breakdown

November 26, 2025 •

3 min read

According to nutritional data, a 100-gram serving of cooked fish typically provides between 18 and 25 grams of high-quality, easily digestible protein. This nutrient-dense food is a vital source of essential amino acids and healthy fats, making understanding how much protein is in 100 gm of cooked fish crucial for a balanced diet.

Quick Summary

The protein content in cooked fish varies by species and preparation method. Leaner fish often have a slightly higher protein concentration per gram due to water loss, while fattier fish offer both high protein and beneficial Omega-3 fatty acids.

Key Points

High-Quality Protein: A 100g serving of cooked fish contains approximately 18–25 grams of complete protein, which includes all essential amino acids.
Species-Dependent Content: The exact amount of protein varies significantly by species; for instance, tuna and tilapia are among the highest, while fatty fish like salmon still offer excellent amounts.
Cooking Concentrates Protein: As fish cooks and loses moisture, the protein becomes more concentrated, resulting in a higher protein count per 100 grams in the cooked state.
Supports Muscle and Satiety: The high protein quality in fish is crucial for muscle repair, growth, and increasing feelings of fullness, which is beneficial for weight management.
Lean vs. Fatty Varieties: Lean fish like cod are very high in protein and low in fat, while fatty fish like salmon provide high protein plus vital Omega-3 fatty acids.
Cooking Method Matters: Healthy cooking methods like baking or steaming preserve the lean profile of the fish, while frying adds extra fat and calories.

What to Expect from 100 Grams

When considering how much protein is in 100 gm of cooked fish, it is important to recognize that the exact value is not fixed. Factors such as the fish species, its fat content, and the cooking method all influence the final protein count. Cooking fish concentrates its nutrients by reducing moisture, meaning the protein per 100 grams is often higher in a cooked portion compared to a raw one. For most popular varieties, the protein range is consistently excellent.

Protein Content by Fish Type

Different types of fish offer varying protein levels, allowing for flexibility in meal planning based on your nutritional goals. Here is a breakdown of the protein you can expect from a 100-gram cooked portion of several common fish species:

Comparison of Protein Content (per 100g cooked portion)


Fish Type	Protein (g)	Fat (g)	Calories (approx.)
Tuna	24–30	1–5	130–150
Tilapia	26	2.7	128
Salmon	22–25	8–12	182–206
Cod	~20	~0.7	~84
Mackerel	~19	~17	~250
Sardines	~19	~13	~180

Lean vs. Fatty Fish: What's the Difference?

As the table shows, there is a clear distinction between lean and fatty fish. Lean white fish like cod and tilapia are exceptionally low in fat and calories, making their protein content very concentrated. On the other hand, fatty fish like salmon and mackerel contain both high-quality protein and significant levels of beneficial Omega-3 fatty acids, which offer a wide range of health benefits. Choosing between them depends on whether your priority is maximum lean protein or a more balanced intake of protein and healthy fats.

The Power of Complete Protein

Fish is renowned as a 'complete protein,' meaning it contains all nine essential amino acids that the human body cannot produce on its own. These amino acids are the building blocks of muscle tissue and are crucial for the body’s recovery and growth. This makes fish an excellent food for athletes, those engaged in strength training, and individuals aiming to maintain muscle mass as they age.

Benefits of High-Quality Fish Protein:

Muscle Growth and Repair: Provides the necessary amino acids to rebuild and strengthen muscle fibers after exercise.
Satiety and Weight Management: Protein is highly satiating, helping you feel full for longer and reducing overall calorie intake.
Improved Bone Health: Adequate protein intake is associated with better bone density and a lower risk of fractures.
Hormone and Enzyme Production: Supports the creation of vital hormones and enzymes necessary for overall body function.

Choosing the Right Cooking Method

The way you cook your fish can influence its nutritional profile, particularly its fat content. Baking, steaming, and poaching are methods that preserve the lean nature of fish, adding very little to no extra fat. Frying, however, introduces additional fats and calories, which may alter the overall macronutrient balance of your meal. The protein content itself remains largely unaffected by standard cooking methods, but the concentration per 100 grams will be higher in cooked fish compared to raw due to moisture loss.

For more detailed nutritional information on various foods, including different fish species, you can refer to databases from authoritative sources like the USDA.

Conclusion

For those wondering how much protein is in 100 gm of cooked fish, the answer is a significant and valuable amount, typically ranging from 18 to 25 grams depending on the species. Fish provides a complete, high-quality protein that is essential for muscle development, weight management, and overall health. By choosing the right type of fish and employing healthy cooking methods, you can easily incorporate this nutritional powerhouse into your diet to support your wellness goals.

Frequently Asked Questions

Yes, cooked fish is considered a complete protein source, as it contains all nine essential amino acids necessary for the body's functions, including muscle repair and growth.

Cooking does not add protein to the fish, but it does concentrate it. As moisture is lost during the cooking process, the protein content per 100 grams of the cooked fish increases compared to the raw version.

Among commonly consumed fish, cooked tuna and tilapia often have the highest protein content per 100 grams, with values frequently exceeding 25 grams.

The protein quality is consistently high in both lean and fatty fish. The choice depends on your overall nutritional goals. Lean fish offers more concentrated protein with fewer calories, while fatty fish provides healthy Omega-3 fatty acids alongside its protein.

Fish protein is highly comparable to other animal proteins like chicken and beef. For example, 100g of cooked tuna offers a similar protein quantity to 100g of cooked chicken breast, but with a different fat profile.

Yes, fish can be an excellent component of a weight-loss diet. It is high in protein and often low in calories, which helps increase satiety and reduces overall calorie consumption.

Yes, canned tuna is a very good source of protein. Per 100g, canned tuna (in brine, drained) offers a similar or slightly higher protein count than fresh cooked tuna.