40 High-Protein Fish: Which Provide the Most?

In the context of food, the term ‘fish’ includes a wide variety of finfish consumed as seafood.

Fish is one of the major sources of protein in the human diet, and most fish are rich in protein. However, the protein content can vary depending on the specific type of fish, with some being exceptionally protein-rich.

This article explores the protein content in common fish and identifies which varieties provide the most.

The following 40 common fish are ranked based on their protein content per 100 grams when cooked.

All nutritional data is sourced from the USDA’s FoodData Central Database.

1) Cod, Atlantic, dried

For the highest protein content, dried fish, which has had its moisture removed, will always offer the most protein per gram.

Cod tops the list for protein in terms of common dried fish products, providing 62.8 grams per 100 grams (1).

2) Bluefin tuna, cooked

Bluefin tuna is among the species of fish with the highest protein content, offering 29.9 grams per 100 grams (2).

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

3) Yellowtail, mixed species, cooked

Yellowtail is another excellent option, providing 29.7 grams of protein per 100 grams (3).

4) Yellowfin tuna, cooked

Yellowfin is another high-protein fish, providing 29.2 grams per 100 grams (4).

5) Anchovies, canned in oil

Anchovies may be small, but they are packed with protein, offering 28.9 grams per 100 grams (5).

For anyone seeking more information on this fish, see this full nutritional guide to anchovies.

6) Skipjack tuna, cooked

Skipjack tuna is another excellent fish for protein, offering 28.2 grams per 100 grams (6).

7) Coho salmon, wild, cooked

Among the different types of salmon, wild coho salmon has the highest protein content.

Per 100 grams it provides 27.4 grams (7).

For more on salmon, see this guide to the different varieties.

8) Trout, mixed species, cooked

Trout is another of the best high protein fish options, with each 100 grams containing 26.6 grams of protein (8).

9) White tuna, canned, drained

Drained white tuna from a can offers 26.5 grams of protein per 100 grams (9).

10) Sockeye salmon, cooked

100 grams of cooked sockeye salmon provides 26.5 grams of protein (10).

11) Snapper, mixed species, cooked

Snapper typically contains 26.3 grams of protein per 100 grams (11).

12) Milkfish, cooked

With 26.3 grams of protein per 100 grams, milkfish is another of the most protein-dense fish (12).

13) Tilapia, cooked

Tilapia is a commonly consumed protein-rich fish, offering 26.2 grams per 100 grams (13).

14) King mackerel, cooked

King mackerel is among the fish species with the highest protein content at 26.0 grams per 100 grams (14).

However, it is worth being aware that King mackerel has one of the highest mercury concentrations among common fish (15).

15) Sheepshead, cooked

Sheepshead fish typically provide 26 grams of protein per 100 grams (16).

16) Chinook salmon, cooked

Chinook is another high-protein variety of salmon, offering 25.7 grams per 100 grams (17).

17) Bluefish, cooked

Bluefish is a common fish species that provides a good source of protein at 25.7 grams per 100 grams (18).

18) Atlantic salmon, wild, cooked

Wild Atlantic salmon has a protein content of 25.4 grams per 100 grams (19).

19) Smoked haddock

Among the different haddock products available, smoked haddock provides the most protein per gram.

A 100-gram serving of smoked haddock has 25.2 grams of protein (20).

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

20) Pollock, Atlantic, cooked

Atlantic pollock typically offers 24.9 grams of protein per 100 grams (21).

21) Perch, mixed species, cooked

Perch has an average protein content of 24.9 grams per 100 grams (22).

22) Striped mullet, cooked

Striped mullet is a saltwater fish with a good protein content of 24.9 grams per 100 grams (23).

23) Burbot, cooked

Burbot are a protein-rich freshwater fish, providing 24.8 grams of protein on a 100-gram basis (24).

24) Grouper, mixed species, cooked

Grouper are a saltwater fish with a protein content of 24.8 grams per 100 grams (25).

25) Northern pike, cooked

The Northern pike is a large fish that provides 24.7 grams of protein per 100 grams (26).

26) Sardines, canned in oil, drained

Sardines are another protein-rich canned fish option, delivering 24.6 grams of protein per 100 grams (27).

27) Pink salmon, canned, drained

Per 100 grams, canned pink salmon has the same protein content as canned sardines: 24.6 grams (28).

28) Herring, kippered

Kippered herring fillets are also known as ‘kippers’ and offer a good source of protein with 24.6 grams per 100 grams (29).

See this nutritional guide to kippers for more information on what kippers are.

29) Tilefish, cooked

Tilefish is another large protein-rich fish and it provides 24.5 grams of protein per 100 grams (30).

However, it is worth being aware that tilefish has one of the highest mercury concentrations among fish (31).

30) Whitefish, mixed species, cooked

Whitefish typically contains 24.5 grams of protein per 100 grams (32).

31) Bass, freshwater, cooked

Cooked freshwater bass has a protein content of approximately 24.2 grams per 100 grams (33).

32) Atlantic mackerel, cooked

Not only is Atlantic mackerel an oily fish rich in omega-3, but it also provides a good level of protein.

Each 100 grams has a protein content of 23.8 grams (34).

33) Rainbow trout, farmed, cooked

Farmed rainbow trout contains 23.8 grams of protein per 100 grams (35).

34) Eel, cooked

Eel has 23.6 grams of protein per 100 grams (36).

For more information on this lesser-known fish, see this guide to eel.

35) Sea bass, mixed species, cooked

Per 100 grams, cooked sea bass provides 23.6 grams of protein (37).

36) Whiting, mixed species, cooked

100 grams of cooked whiting provides 23.5 grams of protein (38).

37) Swordfish, cooked

Once again, it is good to be aware that swordfish is a high-mercury fish (39).

However, it’s relatively high in protein, providing 23.4 grams per 100 grams (40).

38) Herring, Atlantic, cooked

Atlantic herring boasts a protein content of 23 grams per 100 grams (41).

39) Carp, cooked

100 grams of cooked carp has a protein content of 22.9 grams (42).

40) Cod, Atlantic, cooked

There is 22.8 grams of protein in each 100 grams of cooked Atlantic cod (43).

Shellfish High in Protein

Shellfish can also be an excellent source of protein; here are the varieties with the highest protein content per 100 grams.

Whelk, cooked

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

It has a high protein content, with each 100 grams providing 47.7 grams (44).

Cuttlefish, mixed species, cooked

Cuttlefish is another popular shellfish that provides high protein levels.

100 grams of cuttlefish offers 27.6 grams of protein (45).

Octopus, cooked, moist heat

Octopus has a protein content of 29.8 grams per 100 grams (46).

Spiny lobster, cooked, moist heat

The spiny lobster is a small crustacean shellfish. It typically offers 26.4 grams of protein per 100 grams (47).

Conch, baked or broiled

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

A 100-gram portion of cooked conch offers 26.3 grams of protein (48).

Clams, mixed species, cooked, moist heat

100 grams of cooked clams typically provide 25.6 grams of protein (49).

What Fish Has the Most Protein?

As indicated in this article, the fish with the highest protein content per 100 grams include dried cod, bluefin tuna, yellowtail, and yellowfin tuna.

However, in addition to absolute protein content, we should consider the typical serving size and expense of each fish.

For example, wild-caught salmon may be high in protein, but you can buy a lot more canned sardines for less money.

Additionally, some fish portions may be much larger than others. For instance, burbot has a higher protein density than carp. However, a typical 170-gram carp fillet will provide significantly more protein than a 90-gram fillet of burbot.

Overall, every fish in this article provides a high level of protein, and personal preferences and affordability are important factors in selecting the right option.