Which Has More Protein, Prawns or Fish? A Full Nutritional Breakdown

January 14, 2026 •

4 min read

While both are prized for their high-quality protein, a 100-gram serving of some fish varieties can contain slightly more protein than prawns, depending on the species. Deciding which seafood is the better protein source depends on the specific type of fish and how it's prepared, as well as considering other important nutritional factors beyond just protein. This guide provides a detailed look into the protein content and other nutritional aspects of prawns and various types of fish.

Quick Summary

A comparison of prawns and different fish species reveals that while prawns are a consistently high-protein, low-fat option, certain types of fish, like tuna and salmon, can offer a higher protein count per serving. The nutritional value is nuanced, with fish often providing more omega-3s and some vitamins, while prawns are richer in certain minerals. The best choice depends on overall dietary goals, whether focusing on lean protein or fatty acids.

Key Points

Fish often has more protein: While prawns are a great source, fish like tuna and salmon typically contain a higher protein concentration per 100-gram serving.
Prawns offer leaner protein: For those prioritizing a lower-calorie, very low-fat option, prawns provide a high-quality protein with minimal fat.
Consider the overall nutritional profile: The choice isn't just about protein. Fish, particularly fatty varieties, offers significant omega-3s, while prawns provide more of certain minerals like selenium and copper.
Preparation matters: Cooking methods can impact the final nutritional content. Lightly prepared seafood retains its lean profile, whereas frying can increase fat and calories significantly.
Varying your seafood is best: Incorporating a mix of prawns and different types of fish ensures a wider range of vitamins, minerals, and fatty acids in your diet.
Prawns are higher in cholesterol and sodium: While not a concern for everyone, prawns do contain higher levels of dietary cholesterol and sodium compared to many fish, which is relevant for some health conditions.

Comparing Prawns and Fish: A Dive into Protein

Both prawns and fish are staples of healthy diets around the world, celebrated for being excellent sources of lean, high-quality protein. However, when trying to maximize protein intake, it's helpful to understand the subtle nutritional differences between them. The variation in protein content is not a simple 'prawns vs. fish' question but rather a 'prawns vs. which fish' comparison, as nutrient profiles can vary significantly between species.

The Protein Content of Prawns

Prawns are widely recognized for their impressive protein-to-calorie ratio. On average, a 100-gram serving of cooked prawns contains approximately 20 to 24 grams of protein. This makes them a very efficient protein source, especially for those watching their calorie intake, as they are naturally low in fat and carbohydrates. Prawn protein is considered high-quality, meaning it contains all the essential amino acids needed for muscle repair and growth. This makes them a popular choice for post-workout meals and for individuals aiming to build or maintain muscle mass.

The Protein Content of Different Fish Species

Fish is an incredibly diverse category, and its protein content is equally varied. Lean, white fish generally has a protein profile similar to or slightly higher than prawns, while fattier fish can also pack a significant protein punch alongside other key nutrients.

Tuna: Often hailed as a protein heavyweight, 100 grams of tuna can contain over 30 grams of protein, making it one of the most protein-dense seafood options available.
Cod: A popular white fish, cod is a reliable source of lean protein. A 100-gram serving of cooked cod provides around 20 to 23 grams of protein, comparable to prawns but with even less fat.
Salmon: A well-regarded oily fish, salmon offers a unique nutritional blend. While the protein content is similar to prawns, ranging from 20 to 25 grams per 100 grams depending on whether it's wild or farmed, salmon is also rich in omega-3 fatty acids.

Beyond Protein: A Deeper Nutritional Look

While protein is often the primary focus, a complete comparison requires looking at the bigger nutritional picture. The health benefits of seafood extend beyond just muscle building.

Fat Content: A key difference lies in the fat profile. Prawns are notably low in total fat, making them an ultra-lean protein source. Fatty fish like salmon, however, have higher fat content, but this fat is largely composed of heart-healthy omega-3 fatty acids, which provide anti-inflammatory benefits and support brain health.
Vitamins and Minerals: Prawns are particularly rich in certain minerals, including selenium, phosphorus, copper, and zinc. Fish, especially salmon, is an excellent source of B-vitamins (including B12) and vitamin D, which are vital for nerve function and bone health, respectively.
Cholesterol and Sodium: Prawns are known for having higher cholesterol content than many fish, though dietary cholesterol's impact on blood cholesterol is less of a concern for most healthy individuals. However, prawns can also contain relatively higher sodium, which is something to consider for those on low-sodium diets.

Comparative Nutritional Profile: Prawns vs. Selected Fish


Nutrient (per 100g cooked)	Prawns	Cod	Salmon (Farmed)
Protein	20–24g	20–23g	25–30g
Calories	~115 kcal	~105 kcal	~206 kcal
Fat	~1g	~0.9g	~12g
Omega-3s	Present (lower)	Present (lower)	High
Selenium	Rich Source	Good Source	Good Source
Vitamin B12	Good Source	Good Source	Excellent Source

Making the Best Choice for Your Health

The choice between prawns and fish isn't about finding a definitive winner for all nutritional metrics, but rather about selecting the best option for your specific health goals and dietary needs. Both are exceptionally healthy and versatile protein sources.

If your main goal is to consume a very low-fat, low-calorie protein, prawns are an outstanding option. They are also a great choice for boosting mineral intake, such as zinc and copper. For individuals looking to maximize their intake of omega-3 fatty acids, salmon and other oily fish are the clear choice. They provide a broader spectrum of B-vitamins and a higher total protein count in some cases, which can be beneficial for overall well-being. Ultimately, a balanced diet that includes a variety of seafood, including both prawns and different types of fish, provides the most comprehensive array of nutrients for optimal health. Responsible sourcing is also important; look for certified seafood to ensure environmental sustainability.

Conclusion

In the question of which has more protein, prawns or fish, the answer isn't a simple one. While prawns are an excellent, high-protein, low-calorie option, certain fish species like tuna and salmon can offer a slightly higher protein yield per 100 grams. Beyond protein, the two differ in other key nutritional areas: prawns are lower in fat but richer in certain minerals, while fatty fish provide more beneficial omega-3s, B-vitamins, and vitamin D. Incorporating both into a healthy diet offers a diverse range of nutrients that support various aspects of health, from muscle growth to cognitive function. The 'best' choice is a personal one, based on your dietary priorities and flavor preferences.

Frequently Asked Questions

Both can be excellent for weight loss due to their high protein content and satiating effect. However, prawns are lower in calories and fat, making them a very lean protein choice. Fatty fish like salmon offer healthy fats that can also promote satiety.

Fatty fish such as salmon contain significantly higher amounts of heart-healthy omega-3 fatty acids compared to prawns, which have much lower levels.

For most people, prawns are safe and healthy. They do contain more cholesterol and sodium than some fish, which may be a concern for specific diets. Crustacean allergies are also common, so caution is advised for individuals with allergies.

The protein content varies by species. For example, 100g of cooked cod provides around 20-23g of protein, while farmed salmon offers 25-30g.

For most healthy individuals, it is safe to eat seafood regularly. Health guidelines often recommend two servings of fish per week, with oily fish included. It is generally advisable to vary your protein sources to ensure a balanced intake of nutrients and to minimize any potential risk from contaminants.

Cooking methods do not significantly alter the total protein content of seafood. However, preparations like deep-frying can drastically increase the fat and calorie count, while boiling or grilling keeps it lean.

Fish, especially fatty fish like salmon, is typically richer in a wider range of vitamins, including various B-vitamins and vitamin D. Prawns are a good source of vitamin B12 and E, but fish often offers a broader vitamin profile.