Protein in Fish and Shellfish: Which Provide the Most?

Seafood is one of the most nutrient-rich food categories.

However, which fish and shellfish options provide the most protein?

For individuals wishing to choose more protein-dense fish, this article lists thirty of the highest-protein choices.

Fish highest in protein

In descending order based on the protein content per 100 grams, here are thirty protein-rich fish and shellfish choices.

For each food, protein content is provided per 100 grams, per typical serving, and per 100 calories:

• The ‘per 100 grams’ metric allows a gram-for-gram comparison.
• ‘Per typical serving’ shows the amount of protein a standard recommended (or sized) serving provides.
• ‘Per 100 calories’ allows comparison based on protein density, i.e., the amount of protein compared to total calorie provision.

The source of all nutritional data is the USDA’s FoodData Central database.

Daily values (% DV) have been calculated using the FDA’s published daily values.

1. Whelk, cooked, moist heat

Protein per 100g	Protein per 3oz (85g) serving	Protein per 100 calories
47.7g (95% DV)	40.5g (81% DV)	17.3g (35% DV)

Whelk is a gastropod shellfish, a type of sea snail.

It has a high protein content, and a typical three-ounce (85g) serving provides 40.5 grams of protein (1).

2. Cuttlefish, mixed species, cooked, moist heat

Protein per 100g	Protein per 3oz (85g) serving	Protein per 100 calories
32.5g (65% DV)	27.6g (55% DV)	20.6g (41% DV)

Cuttlefish is another popular shellfish that provides high protein levels.

A three-ounce (85g) serving offers 27.6 grams of protein (2).

3. Sturgeon, mixed species, smoked

Protein per 100g	Protein per 3oz (85g) serving	Protein per 100 calories
31.2g (62% DV)	26.5g (53% DV)	18.0g (36% DV)

Among the different available sturgeon products, smoked sturgeon offers the most protein.

A three-ounce (85g) serving of this fish provides 26.5 grams (3).

4. Tuna, bluefin, cooked, dry heat

Protein per 100g	Protein per 3oz (85g) serving	Protein per 100 calories
29.9g (60% DV)	25.4g (51% DV)	16.3g (33% DV)

Bluefin is the most protein-dense of tuna options.

A typical three-ounce (85-gram) serving provides 25.4 grams of protein (4).

5. Octopus, cooked, moist heat

Protein per 100g	Protein per 3oz (85g) serving	Protein per 100 calories
29.8g (60% DV)	25.3g (51% DV)	21.4g (43% DV)

Octopus belongs to the mollusk group of shellfish.

It has a protein content of 25.3 grams per three-ounce (85g) serving (5).

6. Tuna, yellowfin, cooked, dry heat

Protein per 100g	Protein per 3oz (85g) serving	Protein per 100 calories
29.2g (58% DV)	24.8g (50% DV)	22.5g (45% DV)

Yellowfin is another protein-rich tuna variety that contains just a little less than bluefin.

See how the different varieties of tuna compare nutritionally to see how considerably tuna can differ.

A three-ounce (85g) serving of yellowfin tuna has 24.8 grams of protein (6).

7. Fish roe, mixed species, cooked, dry heat

Protein per 100g	Protein per ounce (28.35g) serving	Protein per 100 calories
28.6g (57% DV)	8.1g (16% DV)	14.0g (28% DV)

While a typical serving of fish roe is smaller than many other seafood options, roe is high in protein gram-for-gram.

An ounce (28.35g) serving of fish roe offers 8.1 grams of protein (7).

8. Anchovies, canned in oil, drained solids

Protein per 100g	Protein per 45g can	Protein per 100 calories
28.9g (58% DV)	13.0g (26% DV)	13.8g (28% DV)

Canned anchovies are an excellent convenient source of protein.

A 45g can of drained anchovies provides 13 grams of protein (8).

Anchovies are also an oily fish species that provide good amounts of omega-3.

9. Salmon, coho, wild, cooked, moist heat

Protein per 100g	Protein per 155g half-fillet	Protein per 100 calories
27.4g (55% DV)	42.5g (85% DV)	14.9g (30% DV)

Coho is one of the richest protein sources among salmon.

A half-fillet (155g) provides 42.5 grams of protein (9).

10. Trout, mixed species, cooked, dry heat

Protein per 100g	Protein per 62-gram fillet	Protein per 100 calories
26.6g (53% DV)	16.5g (33% DV)	14.0g (28% DV)

A 62-gram cooked trout fillet provides 16.5 grams of protein (10).

11. Tuna, white, canned, drained solids

Protein per 100g	Protein per 178g can	Protein per 100 calories
26.5g (53% DV)	47.2g (94% DV)	14.2g (28% DV)

Canned white tuna offers a rich source of protein; a 178-gram can provides 47.2 grams (11).

12. Salmon, sockeye, cooked, dry heat

Protein per 100g	Protein per 155g half-fillet	Protein per 100 calories
26.5g (53% DV)	41.1g (82% DV)	17.0g (34% DV)

Sockeye salmon is another salmon species that provides a rich source of protein.

A 155-gram half-fillet has 41.1 grams of protein (12).

13. Spiny lobster, cooked, moist heat

Protein per 100g	Protein per 163g lobster	Protein per 100 calories
26.4g (53% DV)	43g (86% DV)	18.5g (37% DV)

The spiny lobster is a small crustacean shellfish. It offers 43 grams of protein per typical 163-gram lobster (13).

14. Snapper, cooked, dry heat

Protein per 100g	Protein per 170g fillet	Protein per 100 calories
26.3g (53% DV)	44.7g (89% DV)	20.5g (41% DV)

Snapper is a popular fish with a relatively high protein content; a 170-gram fillet provides 44.7 grams (14).

15. Conch, baked or broiled

Protein per 100g	Protein per 127g cup	Protein per 100 calories
26.3g (53% DV)	33.4g (67% DV)	20.2g (40% DV)

Conch is another type of gastropod shellfish. Like other members of this group, it provides a high amount of protein.

A 127-gram cup of cooked conch offers 33.4 grams of protein (15).

16. Tilapia, cooked, dry heat

Protein per 100g	Protein per 87-gram fillet	Protein per 100 calories
26.2g (52% DV)	22.8g (46% DV)	20.5g (41% DV)

Tilapia is a popular white-fleshed fish that offers a good amount of protein for relatively few calories.

A typical 87-gram tilapia fillet provides 22.8 grams of protein (16).

17. Mackerel, king, cooked, dry heat

Protein per 100g	Protein per 154g half-fillet	Protein per 100 calories
26.0g (52% DV)	40.0g (80% DV)	19.4g (39% DV)

King mackerel is an excellent protein source. However, it also has the downside of being high in mercury (17).

On this note, Atlantic mackerel offers a good protein and omega-3 source without the high mercury levels.

A 154-gram half-fillet of king mackerel offers 40 grams of protein (18).

18. Bluefish, cooked, dry heat

Protein per 100g	Protein per 117g fillet	Protein per 100 calories
25.7g (51% DV)	30.1g (60% DV)	16.2g (32% DV)

A 117-gram fillet of bluefish provides 30.1 grams of protein (19).

19. Clams, mixed species, cooked, moist heat

Protein per 100g	Protein per three-ounce (85g) serving	Protein per 100 calories
25.6g (51% DV)	21.8g (44% DV)	17.3g (35% DV)

A three-ounce (85-gram) clam serving contains 21.8 grams of protein (20).

20. Salmon, Atlantic, wild, cooked, dry heat

Protein per 100g	Protein per 154-gram half-fillet	Protein per 100 calories
25.4g (51% DV)	39.1g (78% DV)	14.0g (28% DV)

A 154-gram half-fillet of Atlantic wild salmon offers 39.1 grams of protein (21).

21. Haddock, smoked

Protein per 100g	Protein per three-ounce (85g) serving	Protein per 100 calories
25.2g (50% DV)	21.4g (43% DV)	21.7g (43% DV)

Among the different haddock products available, smoked haddock provides the most protein per gram. It is also one of the best lean protein sources and contains relatively few calories.

A three-ounce (85-gram) serving of smoked haddock has 21.4 grams of protein (22).

Cod and flounder are similar lean white fish with a high protein content.

22. Pollock, cooked

Protein per 100g	Protein per 151g half-fillet	Protein per 100 calories
24.9g (50% DV)	37.6g (75% DV)	21.1g (42% DV)

Pollock is another lean, white-fleshed fish that offers good amounts of protein. A 151-gram half-fillet provides 37.6 grams (23).

23. Perch, mixed species, cooked, dry heat

Protein per 100g	Protein per 46g fillet	Protein per 100 calories
24.9g (50% DV)	11.5g (23% DV)	21.3g (43% DV)

Perch is a small but protein-rich fish, with a typical 46-gram fillet offering 11.5 grams of protein (24).

24. Grouper, mixed species, cooked, dry heat

Protein per 100g	Protein per 202g fillet	Protein per 100 calories
24.8g (50% DV)	50.1g (100% DV)	21.0g (42% DV)

Grouper is another incredibly lean white fish; a 202-gram fillet provides 50.1 grams of protein (25).

25. Northern pike, cooked, dry heat

Protein per 100g	Protein per 155g half-fillet	Protein per 100 calories
24.7g (95% DV)	38.3g (77% DV)	21.9g (44% DV)

Northern pike is among the leanest protein options among fish, providing 38.3 grams of protein per 155-gram half-fillet (26).

26. Sardines, canned in oil, drained solids

Protein per 100g	Protein per 92g can	Protein per 100 calories
24.6g (49% DV)	22.6g (45% DV)	11.8g (24% DV)

As well as being a rich protein source, sardines are one of the best fish choices for omega-3 fatty acids (27).

A 92-gram can of sardines, canned in oil, provides 22.6 grams of protein (28).

27. Kippered herring (kippers), cooked

Protein per 100g	Protein per 65-gram large fillet	Protein per 100 calories
24.6g (49% DV)	16.0g (32% DV)	11.3g (23% DV)

Kippered herring refers to herring that has been salted and smoked. This product may also be known as ‘kippers.’

As an oily fish, kippered herring may not be among the leanest fish options. However, it still offers a large amount of protein per gram.

A 65-gram kippered herring offers 16 grams of protein (29).

28. Salmon, pink, canned, drained solids

Protein per 100g	Protein per three-ounce (85g) serving	Protein per 100 calories
24.6g (49% DV)	20.9g (42% DV)	18.1g (36% DV)

Canned pink salmon is a good source of protein, omega-3, and numerous vitamins and minerals.

It has a protein content of 20.9 grams per three-ounce (85-gram) serving (30).

29. Tilefish, cooked, dry heat

Protein per 100g	Protein per 150-gram half-fillet	Protein per 100 calories
24.5g	36.8g	16.7g

Tilefish is a kind of oily fish that provides a good amount of protein too.

A 150-gram half-fillet contains 36.8 grams of protein (31).

30. Walleye pike, cooked, dry heat

Protein per 100g	Protein per 124-gram fillet	Protein per 100 calories
24.5g (49% DV)	30.4g (61% DV)	20.5g (41% DV)

The walleye pike is a relatively lean protein source, with over 20 grams per 100 calories.

A 124-gram fillet offers 30.4 grams of protein (32).

A note on dried fish

While dried fish is more of a ‘product’ and not used as part of a meal, it is worth noting how high in protein it can be.

Since dried fish has been dehydrated, the leftover nutrients, including protein, are present in significant concentrations.

For instance, here is the protein content of several dried fish (and shellfish) products:

• Dried cod: 62.8 grams of protein per 100 grams (33)
• Dried salmon: 62.1 grams of protein per 100 grams (34)
• Dried shrimp: 51 grams of protein per 100 grams (35)
• Dried herring: 44.5 grams of protein per 100 grams (36)