What Has More Protein, Eggs or Fish? A Head-to-Head Nutritional Comparison

October 15, 2025 •

3 min read

While both are excellent sources of complete protein, a 3.5-ounce (100g) serving of many common fish species contains significantly more protein than a single large egg. Choosing between them depends on your specific nutritional goals, as the health benefits of eggs and fish extend beyond just their protein content.

Quick Summary

Comparing the protein content of eggs and fish reveals that fish typically contains more protein per serving. Both offer high-quality, complete protein, but they differ in fat profiles, omega-3 content, vitamins, and minerals, making each a valuable addition to a balanced diet.

Key Points

Protein per serving: Fish generally provides significantly more protein per standard serving (e.g., 100g) than a single large egg.
Complete protein sources: Both eggs and fish are considered complete proteins, meaning they contain all nine essential amino acids needed by the body.
Omega-3 content: Oily fish (like salmon and mackerel) is a far richer source of beneficial, long-chain omega-3 fatty acids (EPA and DHA) than eggs.
Vitamin and mineral profiles: While eggs are excellent for choline and B vitamins, fish offers more vitamin D and iodine.
Dietary fat: The fat content and profile differ, with eggs having a higher saturated fat content and cholesterol (which affects blood cholesterol less than previously thought), while fish fat is primarily omega-3 rich.
Personalized choice: Your best choice depends on specific dietary goals, such as maximizing protein per calorie (lean fish), boosting heart health (oily fish), or prioritizing brain health (eggs for choline).

Protein Showdown: Eggs vs. Fish

When it comes to boosting protein intake, both eggs and fish are popular choices. However, a direct comparison reveals a clear winner in terms of sheer protein quantity per standard serving. A single large egg contains about 6–7 grams of protein, whereas a typical 3.5-ounce (100g) serving of many types of fish can provide 20–30 grams of protein, or more. The best choice for your diet depends on a deeper look at the nutritional differences beyond just protein.

The Nutritional Profile of Eggs

Eggs are a nutritious food providing high-quality protein with all nine essential amino acids. A large egg has about 6.3 grams of protein. They are also a source of B vitamins, vitamin D, selenium, phosphorus, and choline. While eggs contain cholesterol, recent studies suggest it has minimal impact on blood cholesterol for most people. However, whole eggs do have more fat than lean fish.

The Nutritional Power of Fish

Fish is well-known for its protein and healthy fats. The protein content in fish varies:

Here’s a breakdown of protein in common fish types (per 3.5-ounce / 100g serving):

Tuna: Up to 30.7 grams.
Cod: Around 20-23 grams.
Salmon: 22-25 grams.
Sardines: About 28 grams.
Shrimp: Approximately 20 grams.

Fish, especially oily varieties, is rich in long-chain omega-3 fatty acids (EPA and DHA), important for heart and brain health. They are also a good source of vitamin D and iodine. Many white fish offer lean protein with low fat.

Comparison: Eggs vs. Fish Nutrients

To better understand the differences, here is a comparison table based on a standard serving size.


Nutrient	One Large Egg (approx. 50g)	3.5 oz (100g) Atlantic Salmon
Protein	~6.3 g	~25 g
Calories	~77 kcal	~206 kcal
Omega-3s (EPA/DHA)	Small amount (ALA)	Rich source
Fat	~5.3 g	~13 g (mostly unsaturated)
Choline	Excellent source (~147 mg)	Contains some
Vitamin D	Good source	Excellent source

Which is the Best Choice for Your Diet?

The choice depends on your dietary goals. Fish usually offers more protein per serving. Eggs are a good source of various micronutrients with less fat than some fish.

Consider these points for a balanced approach:

For muscle building: Fish often has more protein, but eggs are a good post-workout option with quality protein.
For heart health: Oily fish is preferred for its omega-3 content.
For weight management: Both lean fish and egg whites can be helpful due to their high protein and low calories.
For brain function: Eggs provide choline, while fish offers omega-3s, both beneficial for the brain.
For versatility and budget: Eggs are versatile and generally more affordable.

Conclusion

While fish typically provides more protein per standard serving, both eggs and fish are excellent sources of high-quality protein with distinct nutritional benefits. Fish offers more omega-3 fatty acids, while eggs are rich in choline and other vitamins. Including both in your diet is recommended for a broad range of nutrients. A balanced approach ensures you get the advantages from both food sources.

Disclaimer: Consult with a healthcare or nutrition professional before making significant changes to your diet.

Frequently Asked Questions

Both eggs and fish are excellent sources of high-quality, complete protein, meaning they contain all the essential amino acids your body needs. The key difference lies in the quantity per serving, not the quality of the protein.

Oily fish is generally considered healthier for heart health due to its higher content of long-chain omega-3 fatty acids (EPA and DHA). These fats are known to reduce triglycerides, lower blood pressure, and decrease heart disease risk.

No, standard eggs do not provide as much omega-3 as fish, especially oily fish like salmon. While omega-3 enriched eggs exist, they still contain less of the more active, long-chain EPA and DHA found in fish.

The calorie content varies greatly by species and preparation method. A large egg has about 77 calories, whereas a 3.5-ounce serving of lean fish like cod has around 90 calories, and a fatty fish like salmon can have over 200 calories. Lean fish often provides more protein per calorie.

For most consumers, eggs are a significantly more budget-friendly protein source. The cost per gram of high-quality protein is typically much lower for eggs than for most types of fish.

Both are excellent for muscle building, but you would likely need a larger quantity of eggs to match the protein content of a single serving of fish. Many bodybuilders incorporate both, with eggs for breakfast and fish as a main meal.

Both contribute to brain health. Eggs are a top source of choline, essential for neurotransmitter production. Fish, especially oily fish, is rich in omega-3s (DHA), a key structural component of the brain.