What Sea Creature Has the Most Protein? Finding the Ocean's Top Source

November 29, 2025 •

3 min read

While many assume tuna holds the top spot, dried fish and octopus often surpass it in protein content per 100 grams. The question of what sea creature has the most protein depends on preparation, serving size, and whether you're focusing on protein-to-calorie ratio or total mass. This comprehensive guide will explore the contenders for the ocean's most protein-dense offering.

Quick Summary

Several contenders vie for the title of the ocean's most protein-packed creature, with results varying by preparation method and serving size. Key players include tuna, octopus, and dried fish, each offering significant nutritional benefits. This article provides a detailed comparison to help you identify the best seafood choice for your protein intake.

Key Points

Dried Fish is Most Dense: Dried seafood like cod and shrimp has the highest protein density due to moisture removal, though it can be high in sodium.
Fresh Tuna is a Top Contender: Per 100-gram serving, fresh yellowfin tuna is one of the highest in protein, offering over 30 grams.
Octopus is Surprisingly High: Octopus offers nearly 30 grams of lean protein per 100g, along with essential minerals like iron and selenium.
Shellfish Offers Lean Protein: Many shellfish varieties, including scallops and shrimp, are excellent low-fat protein sources rich in nutrients.
Consider Variety for Balance: For optimal health, it's best to consume a variety of seafood to get a balanced intake of nutrients, including both lean and fatty options.

Top Contenders for Ocean's Most Protein-Rich Creature

When evaluating which sea creature has the most protein, a closer look at serving size and preparation is necessary. While fresh yellowfin tuna often impresses with over 30 grams of protein per 100 grams, less common options can offer even more. One surprising winner is dried fish, which provides a highly concentrated protein source once water is removed. However, for fresh seafood, octopus and some fish fillets consistently rise to the top.

The Surprising Case of Dried Fish

Dried fish, such as cod, halibut, and haddock, can be an incredibly potent source of protein due to its concentrated form. A single ounce (28g) can provide up to 18g of protein, making it one of the most protein-dense seafood options available. This makes it a great choice for snacking or adding intense flavor to dishes, though the high sodium content requires mindful consumption.

Octopus and Shellfish as Protein Powerhouses

Octopus is an excellent source of lean protein, boasting nearly 30 grams of protein per 100-gram serving, along with high levels of selenium, iron, and phosphorus. Many varieties of shellfish also provide a significant protein punch with minimal fat. This makes them a great option for building muscle and supporting a healthy diet.

Octopus: Nearly 30g of protein per 100g serving.
Scallops: Up to 24g of protein per 100g, while remaining very low in fat.
Shrimp: Offers around 24g of protein per 3 ounces and is rich in vitamin B12 and iodine.
Mussels: A sustainable option providing nearly 24g of protein per 100g, also rich in zinc.

Comparison of High-Protein Seafoods


Seafood Type	Protein (per 100g)	Fat (per 100g)	Omega-3s	Notes
Fresh Tuna	Up to 30.7g	Low (Yellowfin)	Moderate	Excellent lean protein, versatile
Octopus	Up to 29.8g	Very low	Low	Rich in minerals, lean source
Dried Cod	~63g	Very low	Moderate	Highest density, high sodium
Sardines	Up to 28g	High	Excellent	Small fish, rich in calcium and omega-3s
Wild Salmon	Up to 26g	Moderate	Excellent	High in vitamin D, rich flavor

Exploring Specific Fish Fillets

Some of the highest protein yields come from specific fish fillets. Yellowtail, for example, offers a potent 34 grams of protein per 4-ounce serving, with coho salmon and snapper also providing substantial amounts. This makes them ideal for building muscle mass and supporting a healthy metabolism. Tilapia and cod are also great, lean choices, offering impressive protein-to-calorie ratios.

A Final Look at the Winner

When considering fresh options, yellowtail and fresh tuna are often cited as having the highest total protein per standard serving size. However, if the question is about protein density, dried seafood like cod or shrimp takes the lead due to the removal of water. The best choice for you depends on your dietary goals, budget, and taste preferences. Always consider mercury content, especially for larger fish like tuna and grouper, and seek a variety of seafood to maximize nutritional benefits. Including a mix of options, like lean cod and fatty, omega-rich salmon, can help balance your diet and ensure a broad spectrum of nutrients. For more information on seafood nutrition, visit the Seafood Health Facts website.

Conclusion

Ultimately, there is no single answer to what sea creature has the most protein without adding context. While fresh tuna and yellowtail offer exceptional protein content per serving, dried fish provides the highest density due to moisture loss. Lesser-known delicacies like octopus also pack a significant protein punch. For a balanced and healthy diet, incorporating a variety of these high-protein sea creatures is the best approach to maximize your nutritional intake while enjoying a wide range of flavors and textures.

The Health Benefits of Seafood Protein

Seafood is more than just a source of protein; it's a nutritional powerhouse. Protein from fish and shellfish is highly digestible and provides all the essential amino acids your body needs for muscle growth, tissue repair, and immune function. Beyond protein, seafood is a major source of heart-healthy omega-3 fatty acids, crucial for brain function and reducing inflammation. Many varieties are also rich in vital minerals like selenium, zinc, and iodine, as well as important vitamins such as B12 and D. By choosing a variety of seafood, you can reap these benefits and enhance your overall well-being.

Frequently Asked Questions

When looking at fresh options, some specific fish, like fresh tuna and yellowtail, are among the highest, with yellowtail offering up to 34 grams per 4-ounce serving.

Yes, on a per-gram basis, dried fish like cod is exceptionally protein-dense because most of the water content has been removed. However, a fresh fish fillet would be higher in protein per typical serving size.

Octopus is a very competitive source of lean protein, providing nearly 30 grams per 100-gram serving, placing it in a similar range to top-tier fish like fresh tuna.

Options like cod, scallops, and shrimp are excellent choices for a high-protein, low-fat seafood diet. These provide significant protein with minimal calories from fat.

Yes, many canned seafood products retain high protein levels. For example, canned light tuna can provide over 25 grams of protein per 100 grams.

No, mercury content does not directly relate to protein levels. It tends to be higher in larger, longer-lived fish like tuna and grouper due to bioaccumulation. Fish lower on the food chain, like sardines, have very little mercury.

Salmon, mackerel, and sardines are all excellent choices that are not only high in protein but also rich in heart-healthy omega-3 fatty acids.