23 Fish With The Highest Protein Content (Ultimate List 2022)

Protein is the source of a major portion of your body’s energy. Protein is found in all of your cells and tissues of the body, so eating enough of it is essential not only for normal development and repair but also for maintaining good health.

It’s the second most common component in the body after water, which provides around 15% of your nutritional energy.

Now, based on the recommended dietary allowance (RDA), you’re looking for a moderate 0.8 grams of protein per kilogram of body weight.

Though this may seem like a lot, it’s readily achievable with some more seafood in your diet.

You’re probably not eating enough fish for whatever reason. Perhaps you might dislike the way it smells when you prepare it or maybe you don’t like how fishy it tastes.

Maybe you have a personal intolerance to fish. But let me tell you that you’re not alone if you have issues regarding fish.

It is estimated that Americans, (in particular), consume only 15 pounds of fish and shellfish each year. According to the National Chicken Council, they consume a remarkable 91 pounds of chicken per year.

Well, there’s nothing wrong with chicken other than the fact that eating the same thing, again and again, will make you feel bored.

Getting over your fish concerns offers far-reaching advantages that go beyond taste. Fish protein is easily digestible, delicious, and high in omega-3 fatty acids. Omega-3 fatty acids are beneficial for our mental wellness.

Because most other protein food sources do not provide the complete protein as fish does, fish is an excellent choice if you are seeking ways to achieve appropriate protein consumption via your diet.

Also the two necessary amino acids, Lysine and Isoleucine, which cannot be synthesized by the body and must be absorbed through food, are present in fish in their entire form and therefore fish delivers protein in its purest form.

23 Fish That Have The Highest Protein Content

fish with the highest protein

Sr.No. Fish Name Protein Content
1. Salmon 20.4 grams per 100 grams
2. Tilapia  21.8 grams per fillet
3. Mackerel  32 grams in 6 ounces.
4. Tuna  22 grams per fillet 
5. Trout  40 grams in 6 ounces.
6. Halibut  21.5 grams per serving
7. Sardines  19.8 grams per 100 gram
8. Cod  30 grams in 6 ounces.
9. Haddock  34 grams in 6 ounces.
10. Anchovies  29 per 100g
11. Flounder  22 grams in 6 ounces
12. Bluefish  29 grams in 4 ounces
13. Rainbow Trout   20 grams in 100 grams 
14. Perch  32 grams in 6 ounces.
15. Salmon Coho  24 grams in 100 grams
16. Catfish 24 grams per fillet
17. Cornish Pollack  17.4 grams  per 100 grams
18. Yellowtail 34 grams per four-ounce 
19. Snapper  30 grams per four-ounce.
20. Grouper  28 grams per four-ounce.
21. Herring  15 grams per fillet.
22. Mahi Mahi  31.5 grams per six ounces.
23. Arctic char  21 grams per serving.

1. Salmon

salmon fish

Salmon is mostly found in the North Pacific Ocean and is regarded as one of the top protein sources. It’s well-known for its Omega-3 concentration.

Salmon has around 20.4 grams of protein per 100 grams, which is roughly one-fifth of an adult’s daily protein intake. Sushi, Pasta, Salmon Steaks, and Burgers all go great with it.

It may be baked or grilled and served with high-fiber vegetables, which makes it a healthier alternative to red meat.

Salmon is without a doubt one of the greatest proteins you can eat. You really can’t go wrong with salmon’s particular flavor, whether you cook it on the grill or in the oven, and serve it with anything from rice to salad to soup.

2. Tilapia

Tilapia

Tilapia is an African meal fish with a light white color and a lean, soft texture. It’s also well-known for its Omega-3 concentration, which makes it a nutritious alternative to meat.

A fillet may provide up to 21.8 grams of protein, which is roughly one-fifth of an adult’s daily need. Aside from being simple to make, it may be prepared in a variety of ways, such as poaching or frying.

With a side of veggies, this dish is perfect. These fish are mercury-free, so they’re safe to consume even if you’re pregnant. It’s also high in vitamins like thiamin, niacin, and Vitamin B-12, all of which are necessary for skin growth.

3. Mackerel

mackerel fish

When was the last time you had mackerel? Let me tell you why I asked this question because one of the most overlooked undersea powerhouses is this nutritional master.

It has a good amount of minerals like magnesium and vitamin B6, but it’s also high in vitamin D (152 percent of your daily intake) and vitamin B12.

Seafood Watch recommends Atlantic mackerel as one of the top selections. This fish, which is a staple in India, goes well with traditional dishes like curries, and it is also wonderful when simply cooked with lemon, salt, and pepper.

A 6-ounce portion has 178 calories, 4 grams of fat, 0 grams of carbohydrates, and 32 grams of protein.

4. Tuna

Tuna fish

Tuna is a large-eyed fish that belongs to the mackerel family and may be found all over the world in tropical waters. This juicy white fish is high in Omega-3 fatty acids, making it a healthy choice for eating.

A fillet may contain up to 22 grams of protein, which is roughly one-third of a person’s daily protein need. It is high in phosphorus, iron, magnesium, calcium, zinc, and other vitamins and minerals.

It is simple to prepare because it can be roasted, boiled, or grilled. It is best served with fresh fruits and veggies. Brown Rice, Tomatoes, Salads, Sandwiches, and Wraps go nicely together with it.

5. Trout

Trout fish

Trout is absolutely packed with almost every nutrient you might want or need. It contains all necessary elements in varying amounts for example calcium, iron, copper, and magnesium.

Also, 6 oz provides 38 percent of your daily vitamin B-3 needs and also a stunning 220 percent of your daily vitamin B-12 needs. If you are going to eat it, try roasting a fillet with lemon, salt, and pepper on top in the oven.

A 6-ounce portion has 252 calories, 12 grams of fat, 0 grams of carbohydrates, and 40 grams of protein.

6. Halibut

Halibut

Halibut is a flatfish that lives in cold-water oceans all over the world. It has meaty flesh and a moderate taste.

Halibut is not only good for someone’s health, but it is also delicious and may be served in a variety of ways, including frying, baking, poaching, or steaming.

If you consume it consistently, the protein level per serving may reach 21.5 grams, which can help you fulfill more than a quarter of your daily need.

Halibut is a good source of vitamins A and vitamin C, as well as minerals including magnesium, phosphorus, and potassium.

Halibut may be served with vegetables or fruits and provides the necessary proteins for muscular growth.

7. Snapper

Snapper

Red snapper comes in a variety of sizes, but all have the same nutritional profile that is, 30 grams of protein and 145 calories per four ounces.

Because it has firmer flesh, it’s a fantastic fish to grill, and its flavor pairs nicely with oil-and-herb sauces.

8. Sardines

Sardines fish

Many dietitians throughout the world believe that sardines are the finest fish for protein because they contain relatively significant amounts of oils and fats that helps in enhancing metabolism, which makes it simpler to burn fat.

Sardine is a tiny oily fish with a moderate flavor and a soft texture. It can be found in both the tropic and subtropical oceans.

It is high in Vitamin D and vitamin B12, as well as minerals like phosphorus, calcium, and iron.

It offers up to 19.8 grams of protein per 100 grams of serving, which can help you achieve nearly a third of your daily protein need if consumed on a regular basis.

They have fewer calories than other fish, which makes them a smart choice for those wanting to reduce weight.

Sardines, which are also employed in the preparation of many recipes, have a delicious flavor that may make them your ideal snack if you enjoy spicy foods. It’ is also delicious when boiled and served with vegetables.

9. Cod Fish

 cod fish

For guys who are new to aquatic eating, this white, mild fish is the finest selection. You can get nutrients without the fishy flavor.

It has a low-calorie count and excellent protein and vitamin B levels. You can pair the fish with strong flavors like lemon and parsley or olives and limes because it’s so tasteless on its own.

Talking about its nutrient contents, a 6-ounce serving has 140 calories, 2 grams of fat, 0 grams of carbohydrates, and 30 grams of protein.

10. Haddock

Haddock fish

Haddock, like cod, has a moderate flavor, a low-calorie count, and a good amount of protein and B vitamins.

Haddock when baked with strong flavors like lemon, parsley, tarragon, and paprika becomes a healthier meal than when it is fried in fish & chips.

A 6-ounce portion has 148 calories, 2 grams of fat, 0 grams of carbohydrates, and 34 grams of protein.

11. Anchovies

Anchovy fish

Anchovies are a popular dish in coastal locations all around the world, and for good reason: they’re packed with protein. They have more protein per gram than any other fish (29 per 100g).

They also include nearly all of the omega-3 fatty acids that are necessary for daily consumption. They are also low in calories and high in vitamin B12, which makes them even more appealing.

When you combine all of this, it makes them an excellent meat-eating dinner. Anchovies are found primarily in the Mediterranean and Atlantic Oceans, but also in the Pacific and Indian Oceans.

They’re frequently substituted for sardines or herring (they have a very similar taste). In fact, if you’ve ever enjoyed a bag of fish-flavored potato chips, you are really lucky! Anchovies are commonly used as a topping for pizza, pasta sauce, and sandwiches.

12. Flounder

Flounder fish

This flatfish is high in B vitamins, magnesium, and phosphorous, which helps you stay active while also keeping your teeth and bones strong.

Flounder is a good ocean fish to eat. It’s a gentle white fish with a texture comparable to tilapia and a high vitamin B12 content. Flounder, unlike tilapia, contains omega-3 lipids. You can either bake it or use it in fish tacos.

A 6-ounce portion has 154 calories, 2 grams of fat, 0 grams of carbohydrates, and 22 grams of protein.

13. Bluefish

bluefish

Raw bluefish is more of a light purple than a deep red, and should not be confused with bluefin tuna. The meaty flesh becomes white and flaky when cooked.

It may have been smoked, but it is equally delicious pan-fried. There are 29 grams of protein and 180 calories in four ounces.

14. Grouper

Grouper fish

Though this fish won’t win a beauty pageant anytime soon, it is a nutritious winner with 28 grams of protein and 134 calories per four-ounce dish.

15. Rainbow Trout

Rainbow Trout fish

Rainbow trout are a type of freshwater fish that may be found in many lakes across the United States [but they are sometimes mistaken for sea trout due to their grey color].

These are nutrient-dense, and highly recommended for increasing your protein intake! They have good taste and are simple to prepare.

Rainbow trout can be prepared in a variety of ways, including grilling, baking, and even frying.

The only time you should avoid utilizing these ways is if you plan on poaching your fish, as it will hold together better when using alternative methods such as steaming or slow-roasting; additionally, poaching produces a richer flavor than baked or fried options.

After trying rainbow trout for the first time, it is difficult not to fall in love with it.

Their tenderness comes from a delicate balance of underdone and overdone, which is achieved by grilling them fast on high heat and rotating them frequently to ensure that each component spends the same amount of time on the grill.

It has 20 grams of proteins in 100 grams.

16. Perch

Perch fish

Grab your fishing pole and head out for a weekend with the guys—this freshwater fish is not only a popular catch but also a low-calorie, high-protein reward for your efforts.

Perch is also good for managing your metabolism because it contains more than half of your daily vitamin B12 requirements. Spend those extra calories on the remainder of the dish, because perch is great pan-seared with butter.

A 6-ounce serving has 154 calories, 2 grams of fat, 0 grams of carbohydrates, and 32 grams of protein.

17. Salmon Coho

Salmon Coho fish

For only 209 calories, you can get 31 grams of protein from this low-calorie, high-omega-3 wild fish.

Don’t mess with it since the flavor is very fresh and nearly sweet. With lemon juice, salt, and a little minced, dill it is delicious hot off the grill.

18. Catfish

Catfish

One fillet contains a whopping 24 grams of protein for only 189 calories. You can roast, grill, or pan-sear it just like any other whitefish.

19. Pollock

Pollock fish

Because cod may be fairly costly at times, Pollock is a wonderful alternative if you’re wanting to save money on food while still focusing on lean muscle gain.

Cornish Pollock is a good choice because it contains 17.4 grams of protein per 100 grams of fish. In comparison to some of the other foods on this list, such as salmon, it is also a more cheap method to meet your daily requirements.

Pollock contains twice the amount of Omega 3 fatty acids as Cod in every 100g of fish.

Pollock is one of the best sources of lean meat, and it also provides more than 100 percent of your daily vitamin B12 need, so it is a great dinner option if you want to make sure you’re getting all of your vitamins and minerals.

Pollock has high levels of selenium and phosphorus, with 9.9 mg and 108 g per 100 grams, respectively. Pollack is a boneless fish with white meat and a delicious flavor.

Pollock can be caught throughout the United Kingdom, Europe, and even North America. As a result, it is a very inexpensive fish to buy. It’s delicious with a salad or just grilled.

20. Yellowtail

Yellowtail fish

This fish is somewhat oily and it offers around 34 grams of protein per four-ounce and 212 calories. What’s the difference between it and chicken breast?

The same quantity of protein (4 oz) has 110 calories and 26 grams of protein. Sure, you’re saving a few hundred calories, but yellowtail is delicious.

21. Herring

Herring fish

It is an oily fish with approximately 8 grams of fat per 3-ounce meal. However, just around 2 grams of this fat is saturated. Herring supplies a significant amount of high-quality protein at around 15 grams per fillet.

Herring is high in vitamins A, D, and B12, and contains large levels of each. You’ll get fewer amounts of nutrients including potassium, phosphate, and selenium when you eat this fish.

Herring also has a high salt content. Herring is one of the mercury-free fish, according to the National Resource Defense Council.

Mercury is a neurotoxin that is especially harmful to pregnant women, so if you’re expecting, you can take herring.

22. Mahi Mahi

Mahi Mahi fish

Check out the mahi-mahi nutrition if you’re looking for a low-fat fish to add to your diet. you can Increase your vitamin intake by including mahi-mahi in your diet, especially vitamins B3 and B6.

Both nutrients support cellular metabolism, which helps your cells to work properly. Mahi-mahi is high in minerals, particularly potassium and selenium.

Mahi Mahi has 31.5 grams of protein and only 1.2 grams of fat per six ounces. It is quite lean as a result, yet it’s still packed with necessary amino acids and enzymes.

23. Arctic Char

Arctic Char fish

It is a salmon-like fish. It has a salmon-like appearance and a flavor that is midway between salmon and trout, with a mild trout flavor.

The meat is firm and flaky, with high-fat content. Its flesh is dark red to pale pink in color.

Arctic char is typically raised in inland tanks, which pollute the environment less than those in coastal waters. It contains 21 grams of protein, per serving.

Final Thoughts:

So, these were the fish with the highest protein content, If you liked this ultimate list then please share this post so that people who don’t like eggs and chicken can include any of the above-mentioned fish in their diet to fulfill their daily protein requirements.

Also, you can read out other protein-related articles if in case you need all the other high protein sources.

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