Which fish gives you the most protein? A guide to high-protein fish

October 25, 2025 •

4 min read

According to the USDA, an impressive 3-ounce serving of fresh yellowfin tuna can contain approximately 24 grams of protein, making it one of the top contenders when asking, 'Which fish gives you the most protein?'. Incorporating fish into your diet is a fantastic way to boost your protein intake while also reaping the benefits of essential nutrients like omega-3 fatty acids and various vitamins.

Quick Summary

This article examines which fish and seafood offer the highest protein content per serving. It provides a detailed comparison of popular fish like tuna, salmon, and cod, highlighting their nutritional benefits and potential health considerations such as mercury levels.

Key Points

Top Protein Sources: Fresh tuna offers the highest protein per 100g, but anchovies are also remarkably dense in protein.
Omega-3 Benefits: Fatty fish like salmon and mackerel provide high-quality protein and are excellent sources of anti-inflammatory omega-3 fatty acids.
Leanest Options: Cod and tilapia are great choices for very lean protein, offering high protein with minimal fat and calories.
Mercury Consideration: Be mindful of mercury levels, especially with larger predatory fish like tuna. Canned light tuna and salmon are generally safer options.
Variety is Key: Eating a variety of fish ensures a broad spectrum of nutrients. Smaller fish like sardines are a great source of calcium and Vitamin D.
Healthiest Cooking Methods: Baking, grilling, and steaming are the best ways to prepare fish to preserve nutrients and keep meals healthy.

Understanding Fish Protein: Beyond Just Quantity

While many people focus on the total protein count, it's important to consider other factors when choosing the best fish for your diet. These include the fish's fat content, omega-3 fatty acid levels, and potential mercury concentration. Some fish offer a very high protein-to-calorie ratio, making them excellent choices for those focusing on lean mass or weight management.

Tuna: The Protein Powerhouse

Often considered the king of high-protein fish, fresh tuna is a standout performer. Varieties like fresh yellowfin tuna can deliver over 30 grams of protein per 100-gram serving. Canned light tuna is also a convenient and protein-dense option, providing around 25.5 grams per 100g. Tuna is also rich in B vitamins, selenium, and iron, supporting energy metabolism and immune health. However, larger predatory species like bigeye tuna can have higher mercury levels, so consumption should be limited, especially for pregnant women and young children.

Anchovies: A Small Fish with a Big Protein Punch

For those on a budget or seeking a less common source, canned anchovies offer a surprising amount of protein, with around 28-30 grams per 100 grams. While known for their salty flavor, they are also rich in omega-3 fatty acids, calcium, and vitamin D, especially when eaten with the bones. They are best used sparingly due to their high sodium content, but they can be a great flavor-enhancer and protein booster for various dishes.

Salmon: Rich in Omega-3s and Protein

Salmon is a nutritional favorite for its excellent balance of high protein and healthy fats. A 100-gram serving of wild-caught salmon provides approximately 25-26 grams of protein. The high omega-3 content in salmon, particularly EPA and DHA, is known to support heart and brain health and reduce inflammation. Both farmed and wild salmon are good sources, but wild-caught often contains slightly higher omega-3 levels and fewer contaminants.

Cod: A Lean and Versatile Option

Cod is a white fish with a milder flavor and firm, flaky texture. It is a fantastic choice for those seeking high protein with very low fat. A 100-gram serving of cooked cod can provide around 23-24 grams of protein, with less than one gram of fat. This makes it a great option for weight management. Cod is also rich in B vitamins and selenium, and it's considered safe for frequent consumption due to its low mercury levels.

High-Protein Fish Comparison Table


Fish Species	Protein (per 100g cooked)	Fat Content	Omega-3s	Mercury Level	Best For...
Tuna (Fresh)	Approx. 25-30g	Low	Moderate to High	Varies (Higher in Albacore/Bigeye)	Muscle building, convenient meals
Anchovies (Canned)	Approx. 28-30g	Moderate	High	Low	Flavor-enhancing, budget-friendly protein
Salmon (Wild)	Approx. 25-26g	High	Very High	Low	Heart and brain health
Cod (Atlantic)	Approx. 23-24g	Very Low	Low to Moderate	Low	Lean protein for weight management
Sardines (Canned)	Approx. 20-22g	Moderate	High	Low	Calcium, omega-3s, and convenience
Mackerel (Atlantic)	Approx. 19-24g	High	High	Low	High omega-3 and vitamin content
Tilapia	Approx. 22-26g	Very Low	Low	Very Low	Affordable, low-mercury option
Scallops	Approx. 24g	Very Low	Low	Low	Quick, lean protein meals
Halibut	Approx. 22g	Low	Low to Moderate	Moderate	Hearty, firm texture dishes

Beyond the Top Contenders

While the fish mentioned above are some of the most protein-dense options, many other varieties also provide excellent nutritional value. Including a diverse range of seafood in your diet ensures you get a wide spectrum of nutrients, from minerals like selenium and zinc to different types of healthy fats.

Crab: Provides a solid 17-19 grams of protein per 100g serving, along with zinc and copper.
Lobster: Offers around 19-20 grams of lean protein and is rich in vitamins and minerals.
Shrimp: An excellent low-calorie and high-protein choice, delivering about 20-24 grams per 100g.
Oysters: While lower in protein overall, oysters are a fantastic source of vitamin B12 and zinc.
Haddock: Similar to cod, this white fish offers about 17-20 grams of lean protein per 100g and is low in mercury.
Trout: Known for its flavor and omega-3 content, trout provides around 22-27 grams of protein per 100g.

Cooking Methods for Optimal Nutrition

How you prepare your fish can significantly impact its nutritional profile. For high-protein fish, it is best to use cooking methods that preserve nutrients and don't add excessive fat. Healthy cooking options include:

Baking: A simple and effective method that requires minimal added fat.
Grilling: Gives fish a smoky flavor and is great for firm-textured fish like tuna and halibut.
Steaming: Preserves the delicate flavor and nutrients, especially for white fish like cod or tilapia.
Pan-searing: A quick method that can create a crispy skin on salmon or a flavorful crust on tuna.

Sustainable and Ethical Choices

When shopping for fish, consider the environmental impact. Look for certifications from organizations like the Marine Stewardship Council (MSC), which indicates the seafood was caught or farmed responsibly. Wild-caught options are often considered healthier due to their natural diet, but ethically farmed fish can also be a sustainable and nutritious choice.

Conclusion: Making the Right Choice for Your Diet

While tuna and anchovies might technically give you the most protein per 100-gram serving, the "best" fish depends on your specific nutritional needs and health goals. If you're targeting muscle growth, tuna is an excellent choice. For a powerful dose of heart-healthy omega-3s, salmon and mackerel are hard to beat. Cod and tilapia are great for a lean, low-fat option, perfect for weight management. By understanding the protein content, fat profile, and other nutrients, you can make an informed decision to optimize your diet. Varying your fish intake is the best approach to ensure a balanced and nutritious diet.

For more detailed nutritional information and healthy recipe ideas, consult reliable health resources.

Authoritative Outbound Link

For further information on integrating high-protein foods into a balanced diet, including seafood, explore the guidance from reputable sources like the Harvard T.H. Chan School of Public Health: High-protein foods: The best protein sources to include in a healthy diet.

Frequently Asked Questions

Not necessarily. A 100-gram serving of fresh tuna can have a slightly higher protein content (up to 30.7g) compared to canned tuna (around 25.5g), though both are excellent sources.

While both are excellent protein sources, fish often contains beneficial omega-3 fatty acids that are not found in chicken. The choice depends on your nutritional goals, but fish is considered a high-quality protein with additional heart-healthy benefits.

For muscle building, high-protein fish like fresh tuna, salmon, and mackerel are excellent choices. They provide a high concentration of complete protein, which contains all the essential amino acids needed for muscle repair and growth.

Yes, canned sardines are a very good source of protein, providing around 20-22 grams per 100g. They are also rich in healthy fats, calcium, and vitamin D, making them a nutrient-dense and affordable option.

To minimize mercury intake, choose fish lower on the food chain, such as sardines, salmon, and tilapia. Limit consumption of larger predatory fish like swordfish and bigeye tuna. The FDA provides specific guidelines for vulnerable populations, like pregnant women.

Yes, tilapia is considered a high-protein, low-fat fish. A cooked fillet can contain over 20 grams of protein, making it an affordable and versatile lean protein source.

Wild salmon generally has slightly more omega-3 fatty acids and fewer contaminants than farmed salmon. However, both are excellent sources of protein and wild-caught salmon can have a more intense flavor. Ethically farmed salmon is also a sustainable and nutritious option.