Protein Duel › Protein chart › High-protein fish and seafood
Which fish has the most protein?
21 fish and seafood ranked from most to least protein per 100 g, with how much you get in a typical serving.
Quick facts
- 30 gMost protein: octopus.
- 29 gRunner-up: anchovies.
- 18 gLeast protein: smoked salmon.
Good to know
Shellfish and other seafood are lean, complete proteins that are low in fat and calories.
Fish is a complete, easily digested protein, and oily fish such as salmon and sardines add omega-3 fats.
Ranked by protein per 100 g
| # | Food | Protein / 100 g |
|---|---|---|
| 1 | Octopus (cooked)1 portion: 25.5 g | 30 g |
| 2 | Anchovies5 fillets: 5.8 g | 29 g |
| 3 | Clams (cooked)1 portion of meat: 22.1 g | 26 g |
| 4 | Tilapia (cooked)1 fillet: 31.2 g | 26 g |
| 5 | Tuna1 can, drained: 26 g | 26 g |
| 6 | Salmon (cooked)1 fillet: 37.5 g | 25 g |
| 7 | Sardines1 can, drained: 22.5 g | 25 g |
| 8 | Mackerel (cooked)1 fillet: 36 g | 24 g |
| 9 | Mussels (cooked)1 portion of meat: 36 g | 24 g |
| 10 | Sea bass (cooked)1 fillet: 36 g | 24 g |
| 11 | Shrimp (cooked)1 portion: 20.4 g | 24 g |
| 12 | Trout (cooked)1 fillet: 36 g | 24 g |
| 13 | Cod (cooked)1 fillet: 34.5 g | 23 g |
| 14 | Halibut (cooked)1 fillet: 34.5 g | 23 g |
| 15 | Pollock (cooked)1 fillet: 34.5 g | 23 g |
| 16 | Scallops (cooked)1 portion: 20 g | 20 g |
| 17 | Crab (cooked)1 portion: 19 g | 19 g |
| 18 | Lobster (cooked)1 portion: 19 g | 19 g |
| 19 | Calamari1 portion, fried: 18 g | 18 g |
| 20 | Catfish (cooked)1 fillet: 27 g | 18 g |
| 21 | Smoked salmon3 slices: 10.8 g | 18 g |
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FAQ
Which fish has the most protein?
Per 100 g, the top fish and seafood on our chart are octopus (cooked) (30 g), anchovies (29 g), clams (cooked) (26 g).
Which fish and seafood have the least protein?
Smoked salmon has the least here, with 18 g per 100 g.
How many fish and seafood are on this list?
21, all ranked by grams of protein per 100 g, with a typical serving for each.
Know your fish and seafood? Two foods, one guess: higher or lower.
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