The 15 Best High-Protein Fish to Eat, According to Nutrition Experts
Unlock nutrient-rich seafood options that support strength, satiety, and overall wellness.
Choosing the right fish can be a game changer for your diet, especially if you’re searching for a lean, flavorful, and protein-rich option. Fish and shellfish offer an incredible array of health benefits, not only providing high levels of protein but also delivering unique micronutrients and heart-healthy fats. If you’re looking for ways to fill your plate with more nutrition, discover the top high-protein fish and seafood recommended by leading nutritionists, learn about their key advantages, and pick up some easy and delicious ideas for preparing them at home.
Why Choose High-Protein Fish?
Protein plays a critical role in the body—it’s essential for muscle repair, immune function, hormone production, and overall tissue health. Seafood is an outstanding source of lean, easily digestible protein. Unlike red meats, many types of fish are also low in fat and calories, while supplying vital nutrients like omega-3 fatty acids, vitamin D, selenium, and B vitamins. Prioritizing high-protein fish in your meals can help you:
- Build and maintain lean muscle mass
- Support weight management (protein increases satiety and reduces appetite)
- Enhance metabolic rate due to the thermic effect of protein digestion
- Promote cardiovascular and brain health from unique marine nutrients
Below, nutrition experts break down the top high-protein fish and shellfish you can add to your menu today—including their nutritional profiles, health benefits, and easy ways to serve them.
15 Best High-Protein Fish and Seafood Sources
Protein content is measured per 100-gram (about 3.5-ounce) cooked, edible portion, unless otherwise specified. All nutritional data comes from the USDA Nutrient Database and expert dietitian commentary.
| Seafood | Protein per 100g (g) | Nutrition Highlights | Dietitian Tips / Serving Ideas |
|---|---|---|---|
| Dried Shrimp | 51.5 | Extremely protein dense; low in fat | Use rehydrated in stir fries, soups, stews; adds umami and a chewy texture |
| Clams | 25.6 | Vitamins A & B, selenium, zinc, immune support | Try steamed with herbs/garlic or in pasta |
| Mussels | 23.8 | Super nutrient-dense, sustainable, rich in iron, potassium, & phytosterols | Canned or fresh, in stews, pasta, or simply steamed |
| Salmon | 22.3 – 24.6* | High in omega-3s, vitamin D, heart-healthy fats | Grilled, baked, smoked, or as sushi; wild Sockeye & Chinook have highest protein |
| Trout | 20.5 | Rich in vitamin D, low in fat, mild flavor | Smoked salads, grilled fillets, or baked |
| Snapper | 20.5 | Lean, mild and sweet, low sodium | Bake, grill, or broil with citrus & herbs |
| Sardines | ~20 | Calcium, omega-3s, vitamin B12 | Canned on toast or in salads; fresh grilled |
| Mackerel | 18.6 | Great source of collagen, omega-3s, vitamin D | Sautéed, grilled, or baked; pairs with lemon and fresh greens |
| Herring | 18 | Flaky, mild, omega-3s, affordable | Pickled for breakfast; sautéed for dinner |
| Anchovies | ~17 – 20 | Calcium, iron, umami-rich | On pizza, in Caesar salad, or dissolved into sauces |
| Haddock | 16.3 | Lean, low mercury, B vitamins, mild | Best grilled in a foil packet or roasted |
| Cod | 16.1 | Mild, versatile, easy to find | Bake, pan-sear, or use in chowder |
| Scallops | 12.1 | Rich in glycine, arginine (amino acids) | Seared, on salads, or with pesto vinaigrette |
| Tuna | ~29* | Lean, high-protein, omega-3s | Raw in sushi, grilled steaks, or canned in salads |
| Shrimp (fresh, cooked) | ~24 | Low fat, vitamin B12, selenium | Grilled, in stir fries, or chilled cocktail |
*Protein content can vary by wild vs. farmed and preparation.
Health Benefits of High-Protein Fish and Seafood
Adding fish and seafood to your diet isn’t just about protein. Here’s why experts recommend selecting these options often:
- Omega-3 Fatty Acids: Especially high in salmon, sardines, mackerel, trout, herring, and anchovies. Omega-3s support heart and brain health and help reduce inflammation.
- Vitamin D: Fatty fish like salmon, trout, and mackerel are among the few natural food sources of vitamin D, critical for bone health and immune support.
- Minerals: Many shellfish (clams, mussels, scallops) provide zinc, iron, selenium, and copper, often at levels difficult to find in other foods.
- Antioxidants and Collagen: Species like mackerel offer marine collagen, linked with skin and joint support; shellfish have unique antioxidants that can help immunity.
- Low Fat (in many cases): White fish such as haddock, cod, and snapper are very low in fat and calories, ideal for calorie-controlled diets.
- Satiety and Muscle Health: With their excellent protein content, fish and shellfish help keep you full and support muscle development and repair.
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Nutritional Highlights and Cooking Tips for Each High-Protein Option
1. Dried Shrimp
Protein: 51.5g/100g
Fast facts: The king of protein content among seafood. These tiny, savory morsels are often rehydrated and used in Asian and Latin cuisines for an instant boost of protein and depth of flavor.
How to use: Toss into stir fries, soups, fried rice, or salads for a salty, umami kick.
2. Clams
Protein: 25.6g/100g
Fast facts: A true nutrition powerhouse, loaded with selenium and zinc for immune support, and vitamins for overall health.
How to use: Steam with garlic and white wine, or add to tomato-based pasta sauces.
3. Mussels
Protein: 23.8g/100g
Fast facts: Incredibly nutrient-rich and sustainable. Mussels also supply iron and potassium, and are known for their cholesterol-lowering effects due to phytosterols.
How to use: Steamed with herbs, tossed into paella, or enjoyed canned as a quick snack.
4. Salmon
Protein: 22.3–24.6g/100g
Fast facts: The classic go-to for those looking to get plenty of protein plus healthy fats. Wild salmon varieties (Sockeye, Chinook) are particularly high in both protein and omega-3s.
How to use: Grilled, roasted, pan-seared, or raw as nigiri. Try simple lemon and herbs for a healthy meal.
5. Trout
Protein: 20.5g/100g
Fast facts: Less well-known than salmon but equally nutritious. Has less fat, making it a lighter alternative that’s still rich in protein and vitamin D.
How to use: Enjoy smoked trout on salads, or quickly grill with fresh dill and citrus.
6. Snapper
Protein: 20.5g/100g
Fast facts: With a mild, sweet taste, snapper is ideal for those who dislike “fishy” flavors. It’s also low in fat and sodium.
How to use: Bake with a squeeze of lime, sprinkle fresh herbs before serving.
7. Sardines
Protein: ~20g/100g
Fast facts: A small but mighty source of not just protein but also calcium (with bones), vitamin B12, and omega-3.
How to use: Mash on whole-grain toast, or enjoy straight from the can with lemon.
8. Mackerel
Protein: 18.6g/100g
Fast facts: Loaded with collagen and healthy fats, mackerel is a skin and joint supporter. The marine collagen may provide anti-aging and bone health perks.
How to use: Grill mackerel fillets, or add to salads for a rich flavor punch.
9. Herring
Protein: 18g/100g
Fast facts: Flaky, mild, low-calorie. Great source of omega-3s and easy to prepare, especially if you enjoy pickled fish for breakfast or snacks.
How to use: Sauté in olive oil with root vegetables, or serve pickled with rye and eggs.
10. Anchovies
Protein: ~17–20g/100g
Fast facts: Anchovies are more than a pizza topping—they pack protein, calcium, and iron, and deliver umami to sauces and dressings.
How to use: Melt into sauces, blend into dressings, or top salads and toasts.
11. Haddock
Protein: 16.3g/100g
Fast facts: A lean, mild option with low mercury. Especially good for grilling (wrapped in foil or a basket) because it’s so flaky.
How to use: Grill with a squeeze of lemon or use in classic fish chowder.
12. Cod
Protein: 16.1g/100g
Fast facts: Popular on restaurant menus thanks to its melt-in-your-mouth texture. Cod is especially versatile and remains a staple for many classic dishes.
How to use: Pan-roast or bake; pairs especially well with tomatoes and olive oil.
13. Scallops
Protein: 12.1g/100g
Fast facts: Contain significant amounts of the amino acids glycine and arginine. These help with cell repair, immune strength, and overall recovery.
How to use: Sear with olive oil, serve over salad with a pesto vinaigrette.
14. Tuna
Protein: ~29g/100g
Fast facts: Tuna offers the highest protein among common fresh fish and is prized both for steaks and as sushi/sashimi. Also available canned for convenience.
How to use: Grilled as steaks, raw in poke bowls, or flaked canned into salads.
15. Shrimp (fresh)
Protein: ~24g/100g
Fast facts: A quick-cooking shellfish, low in fat, high in vitamin B12 and selenium.
How to use: Grill on skewers, toss into pasta, or make a classic shrimp cocktail.
How to Add More High-Protein Fish to Your Diet
- Experiment with both fresh and canned/tinned options for convenience and variety.
- Incorporate fish into soups, stews, salads, tacos, and grain bowls to diversify your diet.
- Try grilling, baking, broiling, or steaming instead of frying to keep nutrition high and calories in check.
- Pair seafood with whole grains and vegetables for a balanced, filling meal.
- Include shellfish for their unique micronutrient profiles, especially if you have higher needs for iron, zinc, or B12.
Frequently Asked Questions (FAQs)
Q: Which fish has the most protein per serving?
A: Dried shrimp tops the list (51.5g/100g), but among fresh fish, tuna and salmon have the most protein, with fresh tuna providing around 29g and wild salmon 22–24g per 100g cooked portion.
Q: Are high-protein fish healthy for heart health?
A: Most high-protein fish—especially fatty types like salmon, mackerel, sardines, and trout—are rich in omega-3 fats that help lower cholesterol and support cardiovascular health.
Q: How can I select sustainable seafood?
A: Look for certifications from the Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC). Mussels, sardines, anchovies, and wild Alaskan salmon are among the most eco-friendly choices.
Q: How often should I eat fish or seafood for maximum benefit?
A: The American Heart Association recommends at least two servings of fish (especially fatty fish) per week for adults.
Q: Are there high-protein fish low in mercury?
A: Yes—choose smaller species like trout, haddock, cod, sardines, anchovies, and shellfish for low mercury content. Limit intake of large predatory fish like swordfish and king mackerel, which are higher in mercury.
Quick-Start Guide: Best Choices for Different Needs
- Highest Overall Protein: Dried shrimp, fresh tuna, salmon
- Best for Omega-3s: Salmon, mackerel, sardines, trout
- Low-Fat, Lean Protein: Haddock, cod, snapper
- Micronutrient Dense: Clams, mussels, scallops
- Budget Friendly: Canned sardines, mackerel, and anchovies
In Summary
Whether you’re looking to build muscle, support heart health, manage weight, or simply enjoy delicious meals, there is a perfect high-protein fish or shellfish option for your needs. Rotate several types into your weekly meal plan to cover all your protein and nutrient bases—your body (and taste buds) will thank you!
References
- https://www.goodhousekeeping.com/health/diet-nutrition/g64771877/high-protein-fish/
- https://www.aol.com/surprising-fish-thats-packed-most-133400034.html
- https://www.360girlsandwomen.com/post/15-best-high-protein-fish-to-eat-according-to-nutritionists-good-housekeeping-interview
- https://guidingstars.com/health-and-wellness/smash-fish-for-your-heart/
- https://www.goodhousekeeping.com/health/diet-nutrition/a64853473/how-much-protein-do-we-need/
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