What Kind of Seafood Is High in Protein? A Comprehensive Guide

December 19, 2025 •

4 min read

According to nutrition experts, many types of seafood offer a high-quality, complete protein source with all essential amino acids. This guide explores what kind of seafood is high in protein, highlighting nutrient-dense options for a balanced diet.

Quick Summary

This article details various high-protein seafoods like tuna, salmon, whitefish, and shellfish, outlining their nutritional benefits and how to incorporate them into a healthy diet plan.

Key Points

Tuna is a Top Source: Fresh or canned, tuna offers some of the highest protein content among all seafood options.
Oily Fish Offer More: Salmon and mackerel are not only high in protein but also provide valuable omega-3 fatty acids, crucial for brain and heart health.
Shellfish are Lean Protein: Shrimp, scallops, and clams are excellent lean protein choices, low in fat and packed with minerals.
Whitefish is a Versatile Option: Mild-flavored whitefish like cod and tilapia are perfect for those seeking high protein with very little fat and calories.
Variety is Key: To get the broadest range of nutrients, experts recommend eating a variety of different seafoods, rather than relying on just one type.
Prioritize Sustainable Sourcing: Choosing sustainably sourced seafood ensures a healthier choice for both your body and the environment.

Why Choose Seafood for a High-Protein Diet?

Seafood is an excellent source of lean, high-quality protein, which is vital for building and repairing muscle tissue, supporting the immune system, and producing enzymes and hormones. Unlike some other protein sources, many types of fish and shellfish are also low in saturated fat, making them a heart-healthy choice. Additionally, seafood contains a wealth of other essential nutrients, such as omega-3 fatty acids, vitamin D, vitamin B12, and various minerals like selenium, zinc, and iodine. These nutrients contribute to overall health, brain function, and reduced inflammation. Incorporating a variety of seafood into your diet is a delicious and effective way to boost your protein intake while enjoying a wide range of flavors and textures.

Top High-Protein Fish Options

Several fish species stand out for their exceptional protein content. These include both oily fish, which are also rich in omega-3s, and lean whitefish, which offer a high protein-to-calorie ratio.

Oily Fish

Tuna: An absolute protein powerhouse, fresh yellowfin tuna can offer over 30 grams of protein per 3.5-ounce (100g) serving. Canned tuna is also a fantastic option, with about 25 grams per 100g.
Salmon: A fatty fish prized for its omega-3s, a 3.5-ounce serving of wild-caught salmon provides around 25-26 grams of protein, while farmed Atlantic salmon offers a similar amount.
Sardines: These small but mighty fish pack a serious protein punch, with an impressive 23-28 grams per 3.5-ounce serving, depending on preparation. They are also high in calcium and vitamin D.
Mackerel: Providing about 21-24 grams of protein per 3.5-ounce serving, mackerel is another oily fish loaded with omega-3s, vitamin D, and B12.

Lean Whitefish

Cod: A flaky and mild whitefish, cod provides a very lean source of protein. A 3-ounce (85g) serving contains approximately 19 grams of protein with less than one gram of fat.
Halibut: This firm, meaty fish offers around 22 grams of protein per 3-ounce serving. It is also a good source of potassium and magnesium.
Tilapia: A mild and affordable fish, tilapia contains about 22-26 grams of protein per 3-ounce serving. It is a great option for those new to cooking fish.

High-Protein Shellfish Choices

Don't overlook shellfish when searching for high-protein seafood. Many varieties offer excellent protein content with distinct flavors and textures.

Shellfish Highlights

Shrimp: A versatile and popular option, a 3-ounce (85g) serving of cooked shrimp provides around 19-24 grams of high-quality protein. Shrimp is also low in fat and calories.
Scallops: These delicate, sweet-flavored shellfish contain about 18-20 grams of protein per 3-ounce serving. They are also a good source of magnesium and potassium.
Clams: Steamed clams can provide 22-25 grams of protein in a 3-ounce portion and are a great source of iron.
Crab: A 3-ounce serving of crab meat offers around 17-19 grams of protein and is rich in zinc and copper.

Comparison Table: Protein Content in Popular Seafood


Seafood Type	Protein (per 3 oz./85g cooked)	Other Key Nutrients	Flavor Profile
Tuna (Yellowfin)	~25-30g	B vitamins, Selenium, Omega-3s	Rich, meaty
Salmon	~22-26g	Omega-3s, Vitamin D, B12	Rich, oily
Cod	~19-23g	B vitamins, Selenium	Mild, flaky
Halibut	~22g	Potassium, Magnesium	Mild, firm
Shrimp	~19-24g	Selenium, Iodine	Mild, sweet
Scallops	~18-20g	Magnesium, Potassium	Sweet, delicate
Crab	~17-19g	Zinc, B vitamins	Sweet, briny

Note: Protein values may vary based on the exact species and preparation method.

How to Incorporate High-Protein Seafood into Your Diet

There are countless ways to enjoy high-protein seafood. For a simple and quick meal, try grilling or baking a salmon fillet with a squeeze of lemon and herbs. Tuna can be used in a classic salad or seared into delicious steaks. Shellfish can be added to pasta dishes, soups, or stir-fries. Many options are also convenient for meal prepping, allowing you to enjoy a nutritious protein source throughout the week. When shopping, consider sustainably sourced options to support responsible fishing practices. For more information on seafood sustainability, you can visit the Monterey Bay Aquarium's Seafood Watch website.

Conclusion: A Sea of Protein Possibilities

When it comes to answering the question, "what kind of seafood is high in protein?", the answer is a diverse array of options, from oily fish like salmon and tuna to lean whitefish and delicate shellfish. These foods offer not only substantial protein but also a host of other nutrients crucial for health. By exploring the different varieties and cooking methods, you can easily add high-protein seafood to your meals, supporting muscle growth, heart health, and overall well-being. Whether you're a fitness enthusiast or simply seeking to improve your diet, seafood provides a delicious and versatile solution.

Frequently Asked Questions

Yes, canned tuna is an excellent source of high-quality protein. A typical 5-ounce can packed in water can contain over 30 grams of protein, making it a very convenient and affordable option for boosting your protein intake.

For a low-mercury, high-protein choice, options like salmon, sardines, and trout are highly recommended. These fish provide significant protein along with other benefits like omega-3s, while keeping mercury exposure low.

Yes, shrimp is a great source of protein. A 3-ounce (85g) serving of cooked shrimp provides around 19-24 grams of high-quality protein, with minimal fat and carbohydrates.

For muscle building, options like tuna and salmon are ideal due to their high protein content and the presence of complete amino acids. Some whitefish like Dover Sole also have an exceptional protein-to-calorie ratio.

The protein content in salmon varies slightly by type, but a standard 3.5-ounce (100g) serving typically provides 22-26 grams of protein. Wild-caught options like Alaskan salmon are especially noted for their nutritional value.

The protein in seafood is generally easy to digest because it contains less connective tissue compared to red meats and poultry. This is part of why fish muscle is so tender and flakes easily when cooked.

General health guidelines recommend eating at least two servings of seafood per week. For those actively building muscle or needing more protein, eating it more frequently, while varying the types of seafood to minimize mercury exposure, is beneficial.