What Fish is a Rich Source of Protein? Your Guide to Top Choices

November 1, 2025 •

4 min read

According to the American Heart Association, eating fish twice a week can significantly improve heart health due to its high-quality protein and beneficial fats. This makes it crucial for health-conscious individuals to know what fish is a rich source of protein to incorporate into their diets.

Quick Summary

This guide identifies the top fish species highest in complete protein, detailing their additional nutritional benefits, including omega-3s, and offering comparisons for informed dietary choices and overall wellness.

Key Points

Tuna Offers High Lean Protein: Tuna, especially fresh and canned light varieties, provides over 25 grams of lean, high-quality protein per 100 grams, making it a top choice for muscle building.
Salmon Provides Omega-3s and Protein: As a fatty fish, salmon delivers 20-26 grams of protein per 100g, along with significant levels of beneficial omega-3 fatty acids that support heart and brain health.
Sardines are Nutrient Powerhouses: Small and budget-friendly, canned sardines pack around 28 grams of protein per 100g, plus omega-3s, vitamin D, and calcium.
Lean Fish like Cod are Low in Fat: Cod and halibut offer a substantial protein boost with very low fat content, ideal for those managing weight or seeking lean muscle gain.
Consider Mercury Levels and Sustainability: While larger fish like tuna can have higher mercury, smaller, faster-maturing fish like sardines, trout, and salmon generally have lower levels and are often more sustainable.
Canned Options are Convenient and Nutritious: Canned fish such as tuna, salmon, and sardines are practical, affordable, and retain many nutritional benefits, including high protein.

Exploring High-Protein Fish Varieties

Fish is a cornerstone of a healthy diet, providing not only an excellent source of high-quality, complete protein but also a wealth of essential nutrients like omega-3 fatty acids, vitamin D, and B vitamins. The protein found in fish is highly digestible, making it efficient for muscle repair and growth. Different fish species offer varying nutritional profiles, making some better suited for specific dietary goals. Here's a look at some of the best high-protein fish available, detailing their specific benefits.

Tuna: The Protein Powerhouse

Often topping the list for its protein content, fresh tuna can provide over 30 grams of protein per 100-gram serving. Canned tuna is also a budget-friendly and convenient option, offering a significant protein boost, with around 25 to 27 grams per 100 grams. Tuna is an excellent choice for building lean muscle mass and is a good source of B vitamins and selenium. Its low-fat profile makes it a highly efficient protein source. However, due to its size and position in the food chain, some tuna can have higher mercury levels. Health experts advise moderation, particularly for vulnerable groups, and suggest opting for canned light tuna, which has lower mercury levels than albacore.

Salmon: Rich in Protein and Omega-3s

Salmon is a beloved fatty fish celebrated for both its protein content and its high concentration of heart-healthy omega-3 fatty acids, EPA and DHA. A 100-gram serving of wild-caught salmon can contain approximately 20 to 26 grams of protein, alongside significant amounts of vitamin D, B vitamins, and selenium. Omega-3s in salmon help reduce inflammation, which can aid in post-exercise recovery and support brain health. Wild Alaskan salmon is often praised for its high nutritional value and sustainability. Whether grilled, baked, or pan-seared, salmon offers a delicious and nutrient-dense meal.

Sardines and Anchovies: Small Fish, Big Impact

For those seeking a nutrient-dense and often more sustainable option, smaller, oily fish like sardines and anchovies are outstanding choices. Canned sardines pack around 21 to 28 grams of protein per 100 grams, plus they offer high levels of omega-3s, vitamin D, and calcium (from their edible bones). Canned anchovies also provide high protein (around 24 grams per 100g) but are notably higher in sodium. These small fish are low in mercury and a great way to add protein to salads, pasta, or enjoy them simply on crackers.

Cod and Halibut: Lean White Fish

For individuals focused on high protein with very low fat content, lean white-fleshed fish like cod and halibut are ideal. Atlantic cod provides about 19 to 23 grams of protein per 100-gram serving and is very low in calories and fat. Halibut offers a similar nutritional profile, with around 20 to 22 grams of protein per 100 grams, along with magnesium and potassium. These fish are known for their mild flavor and flaky texture, making them versatile for cooking methods like baking, broiling, and sautéing. They are also generally considered low-mercury options.

Tilapia: The Affordable and Mild Choice

Tilapia is a budget-friendly, mild-flavored freshwater fish that is mostly protein. One cooked fillet (approximately 87 grams) contains around 22 to 30 grams of protein with minimal fat. It's a good source of niacin, B12, and selenium. While not as rich in omega-3s as fatty fish like salmon, tilapia can still be a valuable part of a high-protein diet, particularly when paired with other sources of healthy fats.

Other Notable High-Protein Seafood

Mackerel: An oily fish rich in omega-3s, with around 20 to 24 grams of protein per 100-gram serving.
Shrimp: Low in calories and fat, shrimp offers about 20 to 24 grams of protein per 100 grams and is rich in iodine and selenium.
Scallops: A lean protein source with approximately 24 grams of protein per 100 grams, along with magnesium and potassium.
Grouper: Offers a mild, sweet flavor with around 21 to 25 grams of protein per 100 grams.
Pollock: A low-fat, high-protein white fish (member of the cod family) with around 23 grams of protein per 100 grams.

A Comparative Look at Popular Protein-Rich Fish


Fish Type	Protein (per 100g cooked)	Fat Content	Key Nutrients	Sustainability & Mercury	Preparation Methods
Tuna (Fresh)	~30.7g	Low	Vitamin D, B vitamins, Selenium, Iodine	Variable; fresh and albacore can have higher mercury	Grilled, Seared, Raw (sushi/sashimi)
Tuna (Canned)	~25.5g-26.8g	Low	Vitamin D, B vitamins, Selenium, Iodine	Lower mercury in canned light tuna; higher in albacore	Salads, Sandwiches, Pasta
Salmon (Wild)	~26g	High (Omega-3s)	Vitamin D, B vitamins, Potassium, Selenium	Wild Alaskan often considered highly sustainable	Baked, Grilled, Smoked, Poached
Cod (Atlantic)	~23g	Very Low	B vitamins, Selenium, Iodine	Sustainable options available, generally low mercury	Baked, Broiled, Fish Tacos
Sardines (Canned)	~28g	High (Omega-3s)	Vitamin D, B12, Calcium (with bones)	Low mercury, budget-friendly option	Crackers, Salads, Pasta

How to Choose Your High-Protein Fish

Selecting the right high-protein fish depends on your specific goals and dietary preferences. For maximum protein with minimal fat, lean options like cod, halibut, and tilapia are excellent. If you are looking to boost your intake of heart-healthy omega-3 fatty acids, fatty fish such as salmon, sardines, and mackerel are superior. Canned varieties offer a cost-effective and convenient way to add protein to meals. It is also important to consider sustainability and mercury levels. Choosing wild-caught salmon and smaller, short-lived fish like sardines can help mitigate environmental and health risks.

For additional resources on seafood nutrition and sourcing, visit the Washington State Department of Health website.

Conclusion

Fish stands out as one of the best sources of high-quality protein, essential for muscle building, weight management, and overall health. From the protein-dense tuna to the omega-3-rich salmon and nutrient-packed sardines, the variety of choices ensures that incorporating this food into your diet can be both delicious and incredibly beneficial. By choosing a mix of lean and fatty fish, you can maximize your intake of vital nutrients while enjoying a range of flavors and textures. Whether fresh or canned, prioritizing high-protein fish is a smart move for a healthier lifestyle.

Frequently Asked Questions

Among commercially available options, fresh tuna often has the highest protein content, providing over 30 grams per 100-gram serving. Canned tuna, octopus, and anchovies also rank very high in protein density.

Both fish and chicken are excellent sources of high-quality protein. However, many fish varieties, especially fatty fish like salmon, provide heart-healthy omega-3 fatty acids and other minerals that chicken lacks.

For muscle building, opt for protein-dense fish like tuna, salmon, and cod. These provide the essential amino acids needed for muscle repair and growth, with salmon offering the added anti-inflammatory benefits of omega-3s.

Yes, canned fish is a great and convenient protein source. Canned light tuna, salmon, and sardines all contain high levels of protein, with many retaining healthy fats, vitamins, and minerals.

Lean, white-fleshed fish such as cod, halibut, pollock, and tilapia are excellent sources of high protein with minimal fat and calories.

Fatty or oily fish contain the most omega-3 fatty acids. These include salmon, sardines, mackerel, anchovies, and herring.

While some larger, long-lived fish have higher mercury levels, many common high-protein fish are low in mercury. Smaller fish like sardines, trout, and salmon are generally safer for more frequent consumption. Limiting intake of high-mercury fish like king mackerel and swordfish is often recommended.