Which fish have the highest collagen?

November 23, 2025 •

4 min read

Studies have shown that fish byproducts like skin, bones, and scales contain significant amounts of collagen, with some waste streams accounting for up to 75% of a fish's total weight. Understanding this can help you identify which fish have the highest collagen and how to get it from your diet.

Quick Summary

The highest fish collagen content is typically found in the skin, bones, and scales of certain species. Top sources include sustainable choices like tilapia, sardines, and wild-caught salmon, offering Type I collagen for various health benefits.

Key Points

Source Matters: The highest concentrations of fish collagen are found in the skin, bones, and scales, not the meat.
Tilapia is a Top Contender: Tilapia skin is a high-yield, sustainable, and high-purity source of Type I collagen for supplements and food.
Salmon is a Dual-Threat: Salmon skin and scales provide ample collagen and are paired with beneficial omega-3 fatty acids.
Sardines are Efficient: Since they are eaten whole, sardines allow for full consumption of the collagen found in their skin and bones.
Cold-Water Fish for Purity: Deep-sea fish like Cod and Red Snapper are often considered excellent sources for high-purity marine collagen supplements.
Marine Byproducts are Sustainable: Utilizing parts like fish skin and scales for collagen production helps reduce waste in the fishing industry.

The Highest-Collagen Fish and Why Byproducts Matter

While the white, flaky fillet of a fish is prized for its lean protein, the true treasure trove of marine collagen lies elsewhere—specifically in the parts of the fish most people discard: the skin, bones, and scales. Collagen is the most abundant protein in the body and a vital structural component, and marine sources offer highly bioavailable Type I collagen, which is great for skin, bones, and connective tissues. The specific collagen content can vary significantly based on species, habitat, and age.

Top Fish Sources for Maximum Collagen

For those seeking to maximize their dietary collagen from fish, consider these excellent sources:

Tilapia (Freshwater): Often sourced for commercial collagen supplements, tilapia skin is a rich and sustainable source. Its collagen is valued for its high purity and effectiveness, particularly for promoting joint health. The ample supply from aquaculture makes it a consistent choice.
Salmon (Cold-Water): Prized for its omega-3 content, salmon's collagen is concentrated in its skin and scales. Eating salmon with the skin on, or using the bones and head for a nutrient-rich broth, provides a potent dose of collagen known to support skin elasticity.
Sardines (Small Fish): A true whole-food source, sardines are eaten with their skin and bones intact, making them an efficient way to consume fish collagen. The collagen in sardines is predominantly Type I, the most common type in the human body.
Cod (Cold-Water): A popular source for marine collagen supplements, cod is known for its high-quality protein and high Type I collagen content found in the skin. Collagen from cold-water fish is particularly valued for its potential anti-aging properties.
Red Snapper (Deep-Sea): This deep-sea fish provides highly pure collagen that is often used in premium products. The extraction from deep-sea fish helps minimize pollutant exposure, making it an excellent choice for those seeking the highest-purity marine collagen.
Yellowfin and Bigeye Tuna (Byproducts): While the fillets are not collagen-dense, studies on fish processing waste show that skin from yellowfin and bigeye tuna yields significant amounts of Type I collagen.

Comparison of Common Fish Collagen Sources


Fish/Source	Primary Location of Collagen	Notable Attributes	Common Use	Potential Benefits
Tilapia	Skin, scales, bone	Sustainable, abundant, high purity	Supplements, medical dressings	Joint health, wound healing
Salmon	Skin, scales	Rich in omega-3s, potent collagen	Supplements, cooked with skin	Skin elasticity, anti-aging
Cod	Skin, bone	High-quality Type I collagen, clean	Supplements, beauty products	Anti-aging, tissue regeneration
Sardines	Bones, skin, scales	Whole-food source, rich in Type I	Canned, grilled	Overall collagen boost, omega-3s
Red Snapper	Skin	High purity from deep-sea sources	Premium supplements	Purity, anti-aging benefits

How to Maximize Your Collagen Intake from Fish

Consuming fish fillets alone will not provide the same collagen boost as utilizing the entire fish. Here are some methods to integrate collagen-rich parts into your diet:

Make fish stock: Simmer fish heads, bones, and trimmings for a collagen-rich bone broth. This is an excellent way to use byproducts and create a flavorful, nutrient-dense base for soups and sauces.
Cook fish with the skin on: Grilling or roasting fish like salmon and cod with the skin attached not only keeps the meat moist but also allows you to consume the most collagen-dense part. The skin becomes crispy and delicious when cooked properly.
Eat smaller fish whole: For fish like sardines, where the skin, bones, and scales are typically consumed, you get all the benefits in one meal. Try them on toast, in salads, or straight from the can for a quick, healthy boost.

Beyond Just Fish: Considering the Source

For those seeking marine collagen from supplements, it is important to consider the sourcing. Quality marine collagen is typically hydrolyzed, meaning it has been broken down into smaller peptides that are easier for the body to absorb. Look for supplements sourced from sustainable and wild-caught fisheries to ensure the product is free from pollutants and heavy metals. Ethical considerations also play a part, with some sources, like shark cartilage, being unsustainable.

Conclusion

When identifying which fish have the highest collagen, the answer is not in the fillet but in the skin, bones, and scales. Sustainable choices like tilapia, salmon, and sardines offer readily available and potent sources of Type I marine collagen. By incorporating these parts into your diet, whether through broths, skin-on preparations, or consuming smaller fish whole, you can significantly increase your collagen intake and support overall skin and joint health. For those preferring supplements, hydrolyzed marine collagen from ethical and sustainable sources provides a highly absorbable alternative to traditional animal-based products.

Additional Marine Collagen Sources

Jellyfish can have a remarkably high collagen content, up to 65% of its protein.
Abalone contains a substantial amount of collagen, reaching up to 40%.
Marine invertebrates like sponges and sea cucumbers also serve as potential collagen sources, though they are less common in consumer products.

Frequently Asked Questions

The highest concentrations of collagen in fish are found in the skin, bones, and scales, which are often discarded during processing.

Marine collagen is considered more bioavailable and easily absorbed by the body due to its smaller particle size and lower molecular weight compared to bovine or porcine collagen.

The most common type of collagen found in fish skin and bones is Type I collagen, which is the same type that makes up the majority of collagen in the human body.

Yes, freshwater fish such as tilapia are excellent and sustainable sources of collagen, particularly from their skin.

To get the most collagen, make a bone broth by simmering fish heads and frames, or cook fish with the skin on. For small fish like sardines, consume them whole.

Yes, canned fish like sardines or salmon often include the skin and bones, which provides a good source of dietary collagen.

Marine collagen is associated with benefits such as improved skin hydration and elasticity, reduced wrinkles, and support for joint health.