Protein Powerhouse: Is There More Protein in Fish or Eggs?

December 9, 2025 •

4 min read

While fish generally contains a higher amount of protein per 100-gram serving than eggs, the debate over which is the superior source goes beyond simple weight-based comparisons. Is there more protein in fish or eggs? The answer depends heavily on other nutritional factors, including protein quality and overall dietary needs.

Quick Summary

Fish typically has more protein per 100g, but eggs are noted for their exceptional protein quality and biological value. The optimal choice depends on dietary requirements and the specific type of fish, as nutritional profiles vary significantly.

Key Points

Protein Density: Per 100 grams, most fish varieties, particularly lean ones, contain more protein than eggs.
Protein Quality: Eggs boast a superior biological value (BV=100), meaning the body uses their protein more efficiently than most other sources, including fish.
Omega-3s: Fatty fish are rich in the highly beneficial long-chain omega-3s (EPA/DHA), offering a distinct advantage over standard or even fortified eggs.
Nutrient Profile: Beyond protein, eggs are a powerful source of choline and vitamins B12 and D, while fish provides valuable iodine and different vitamin profiles.
Consider Your Goals: Your choice should be based on factors like budget, convenience, specific nutrient needs (omega-3s, vitamins), and overall dietary goals rather than just total protein amount.

Protein Content Comparison: Fish vs. Eggs (The Numbers)

When comparing the protein content of fish and eggs, it's important to consider the average amount per 100 grams, as well as the specific types of fish, which can vary widely in their nutritional makeup. On average, most fish varieties offer a greater protein density than eggs, but this is only part of the story.

How much protein is in fish?

Fish is an excellent source of lean, high-quality protein. The amount of protein varies by species, but a typical cooked 100g serving contains between 16 and 26 grams of protein.

Tuna: Around 23 grams of protein per 100g (cooked).
Cod: Approximately 18 grams of protein per 100g (cooked).
Salmon: A fatty fish, salmon provides about 20-25 grams of protein per 100g.
Whitefish (Tilapia): Can offer up to 24 grams of protein per 100g.
Rohu (Indian Carp): Provides around 19-20 grams of protein per 100g.

Fatty fish like salmon and mackerel also contain beneficial omega-3 fatty acids, which adds to their nutritional value beyond just protein count.

How much protein is in eggs?

Eggs are a versatile and complete protein source. A standard large egg contains approximately 6-7 grams of protein. In a 100-gram serving, eggs provide about 12-13 grams of protein.

Egg White: The egg white is almost pure protein, with about 10.5 grams per 100g, but it lacks the fat and micronutrients of the yolk.
Egg Yolk: The yolk is more nutrient-dense, providing around 16.7 grams of protein per 100g, along with healthy fats, vitamins, and minerals.
Whole Egg: A combination of both white and yolk offers a balanced nutritional profile.

Beyond the Numbers: Other Nutritional Differences

Comparing raw protein grams doesn't tell the whole story. The quality of the protein and the other nutrients each food contains are equally important.

Protein Quality and Digestibility

Protein quality is often measured by its amino acid profile and bioavailability. A high-quality protein contains all nine essential amino acids in the right proportions. Both fish and eggs are considered complete, high-quality proteins.

Biological Value (BV): Eggs are considered the gold standard for protein quality, often receiving a biological value score of 100, meaning the body can use the protein very efficiently.
Protein Digestibility-Corrected Amino Acid Score (PDCAAS): A measurement that factors in digestibility. Eggs, along with fish, score very high on this scale, confirming their high quality.
Digestibility: Fish proteins are also noted for being highly digestible, with a coefficient of nearly 100 for many species.

Omega-3 Fatty Acids

This is a major differentiator. Fatty fish, such as salmon, mackerel, and sardines, are exceptionally rich in the long-chain omega-3 fatty acids EPA and DHA. These fats are crucial for brain function, heart health, and reducing inflammation. While some eggs are enriched with omega-3s, the quantity and quality (ALA vs. EPA/DHA) are typically lower than those found in fatty fish.

Vitamins and Minerals

Both foods offer a distinct set of micronutrients:

Eggs: Packed with vitamins B12, D, and A, as well as choline, which is vital for brain health.
Fish: A great source of vitamin D and B2 (riboflavin), and minerals like iron, zinc, iodine, and phosphorus, especially in marine species.

A Head-to-Head Comparison Table


Feature	Eggs	Fish (Average)
Protein (per 100g)	~12–13g	~16–26g
Biological Value (BV)	100 (excellent)	~70 (high, varies)
Omega-3s	Present in enriched eggs, but lower quantity/bioavailability	High in fatty fish (EPA & DHA)
Vitamins	High in B12, D, A, and Choline	High in D, B2, Iodine
Fat Content	Higher fat content per calorie	Varies by species (lean vs. fatty)

Which Should You Choose?

Your choice between fish and eggs should be based on your specific dietary goals and overall nutritional needs, not just a simple protein comparison.

For maximum protein volume per calorie: Many types of fish, particularly lean whitefish, provide more protein per calorie than eggs, making them excellent for weight management.
For highest protein quality: If maximizing the efficiency with which your body uses protein is the top priority, eggs are an unparalleled choice due to their superior biological value.
For omega-3 fatty acids: For those looking to increase their intake of heart-healthy and brain-boosting omega-3s, fatty fish like salmon is the clear winner.
For overall micronutrients: Both are nutritional powerhouses. Eggs are a superior source of choline and vitamin B12, while many fish offer more vitamin D and iodine.
For budget and convenience: Eggs are often a more affordable and easily prepared source of high-quality protein for daily consumption.

Conclusion

In the debate over whether there is more protein in fish or eggs, fish typically wins on a gram-for-gram basis, especially with varieties like tuna or salmon. However, eggs are champions in protein quality, boasting a perfect biological value and an exceptional amino acid profile. The best choice ultimately depends on your specific health objectives. For a boost of anti-inflammatory omega-3s and high protein, fatty fish is ideal. For an all-around, cost-effective, and highly bioavailable complete protein source with essential vitamins like choline, eggs are tough to beat. The most balanced approach for most people is to incorporate both into a varied, nutrient-dense diet to reap the benefits of each.

Expert Authoritative Outbound Link

For a deeper dive into the health benefits of egg protein, including its high biological value and potential anti-cancer effects, consult this research from the National Institutes of Health: The Health Benefits of Egg Protein.

Frequently Asked Questions

Both are excellent for muscle building because they are complete protein sources. However, the high biological value of egg protein makes it exceptionally efficient for muscle repair and growth. Fish often provides a higher volume of protein per serving, which can help meet higher daily protein targets.

Yes, protein content varies by fish type. Lean fish like cod contain less protein and fat than fatty fish like salmon or tuna, which are denser in both protein and healthy fats.

Both the white and yolk contain high-quality protein. The white has a higher protein-to-calorie ratio, but the yolk contains a more concentrated form of protein along with essential vitamins and minerals. For maximum nutritional benefit, consuming the whole egg is best.

Both egg and fish proteins are highly digestible. Eggs have a very high Protein Digestibility-Corrected Amino Acid Score (PDCAAS), and fish proteins are also noted for their excellent digestibility.

Both can be beneficial for weight loss due to their high satiety effect. Lean fish is often lower in calories than eggs, providing more protein per calorie, which can be advantageous. However, eggs also promote fullness, helping to reduce overall calorie intake.

Omega-3 enriched eggs are a good source of omega-3s, but the type found in fatty fish (EPA and DHA) is more biologically active and abundant than the ALA typically found in enriched eggs. For optimal heart health benefits from omega-3s, fatty fish remains the better choice.

The cooking method has a minimal impact on the total protein content of fish and eggs. The protein itself is not destroyed by normal cooking. However, overcooking can affect texture and digestibility slightly, and cooking with excess oil can increase the fat and calorie content.