Highest-Protein Fish and Seafood, Ranked Per Serving (2026)

Yellowtail Fish leads with 43.3 g of protein per serving, followed closely by Light Tuna at 42.5 g. Tilefish also provides a substantial 36.7 g.

This post ranks fish and seafood by protein content per typical serving, using data from USDA FoodData Central. The focus is on whole foods that contribute to dietary patterns associated with muscle maintenance and weight management.

Why Protein Matters for Muscle, Satiety, and Weight Management

Protein is essential for muscle repair and growth, making it a crucial nutrient for those engaged in physical activity. Additionally, higher protein intake is associated with increased satiety, which can aid in weight management by reducing overall calorie intake. Foods high in protein can help maintain lean body mass during weight loss. This is educational information, not medical advice.

Highest-Protein Fish and Seafood, Ranked Per Serving

The following table presents the highest-protein fish and seafood ranked by protein content per serving.

#	Food	Typical serving	Protein/serving (g)	Protein/100 g (g)	Calories (kcal)	Fat (g)	Carbs (g)	Fiber (g)
1	Yellowtail Fish (cooked)	0.5 serving (146 g)	43.3	29.7	273	9.8	0.0	0.0
2	Light Tuna (canned in oil)	1 can (146 g)	42.5	29.1	289	12.0	0.0	0.0
3	Tilefish (cooked)	0.5 serving (150 g)	36.7	24.5	221	7.0	0.0	0.0
4	Atlantic Sardines (Canned in Oil, Drained with Bone)	1 serving (149 g)	36.7	24.6	310	17.1	0.0	0.0
5	Baked or Broiled Conch	1 serving (127 g)	33.4	26.3	165	1.5	2.2	0.0
6	Pacific Rockfish (cooked)	1 fillet (149 g)	33.1	22.2	162	2.4	0.0	0.0
7	Cooked Atlantic Herring	1 serving (143 g)	32.9	23.0	290	16.6	0.0	0.0
8	Cooked Walleye Pike	1 serving (124 g)	30.4	24.5	148	1.9	0.0	0.0
9	Pacific Herring (cooked)	1 fish (144 g)	30.3	21.0	360	25.6	0.0	0.0
10	Bluefish (Cooked)	1 serving (117 g)	30.1	25.7	186	6.4	0.0	0.0
11	Haddock (cooked, dry heat)	1 piece (150 g)	30.0	20.0	135	0.8	0.0	0.0
12	Cooked Ocean Pout	0.5 fillet (137 g)	29.2	21.3	140	1.6	0.0	0.0
13	Cooked Cuttlefish	3 servings (85 g)	27.6	32.5	134	1.2	1.4	0.0
14	Cooked Northern Lobster	1 serving (145 g)	27.6	19.0	129	1.2	0.0	0.0
15	Atlantic Wolffish (Cooked)	0.5 fillet (119 g)	26.7	22.4	146	3.6	0.0	0.0

How Nutrola Tracks Protein for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including protein, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-protein foods, highest-protein poultry.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. The protein content is reported per typical serving using USDA household weights, with additional normalization per 100 g. Each entry represents one food item, providing educational information, not medical advice.

Frequently Asked Questions (FAQ)

What is the protein content of Yellowtail Fish?

Yellowtail Fish provides 43.3 g of protein per serving, making it the highest-protein fish on this list.

How much protein is in Light Tuna?

Light Tuna contains 42.5 g of protein per serving, ranking it second among the highest-protein seafood options.

What is the protein amount in Tilefish?

Tilefish has 36.7 g of protein per serving, which is equivalent to the protein content found in Atlantic Sardines.

Which seafood has the least protein in this list?

Atlantic Wolffish provides 26.7 g of protein per serving, making it the lowest protein option in this ranking.

How much protein does Pacific Rockfish contain?

Pacific Rockfish contains 33.1 g of protein per serving, contributing to its status as a high-protein seafood choice.

What is the protein content of Baked or Broiled Conch?

Baked or Broiled Conch offers 33.4 g of protein per serving, which is beneficial for those seeking protein-rich foods.

Key Takeaways

• Yellowtail Fish: 43.3 g protein per serving.
• Light Tuna: 42.5 g protein per serving.
• Tilefish: 36.7 g protein per serving.
• Atlantic Sardines: 36.7 g protein per serving.
• Baked or Broiled Conch: 33.4 g protein per serving.
• Pacific Rockfish: 33.1 g protein per serving.