Highest-Protein Fish and Seafood, Ranked (2026)

Tuna and octopus lead with 25 g of protein per 3 oz cooked. Shrimp offers 24 g of protein per 100 calories, making it the best protein-per-calorie option. Cod, tilapia, and haddock are also notable for being lean and high in protein.

This guide ranks various fish and seafood based on their protein content per 3 oz cooked. It highlights the top sources of protein and those that provide the best protein-to-calorie ratio.

Which Fish and Seafood Have the Most Protein?

Highest total protein per 3 oz cooked:

1. Tuna (yellowfin) (3 oz): 25 g protein
2. Octopus (3 oz): 25 g protein
3. Tilapia (3 oz): 23 g protein
4. Halibut (3 oz): 23 g protein
5. Snapper (3 oz): 22 g protein

Which Have the Best Protein Per Calorie?

Most protein for the fewest calories (g per 100 cal):

1. Shrimp (3 oz): 24 g per 100 cal
2. Tuna (yellowfin) (3 oz): 23 g per 100 cal
3. Cod (3 oz): 22 g per 100 cal
4. Haddock (3 oz): 22 g per 100 cal
5. Canned tuna (3 oz): 22 g per 100 cal

Which Fish and Seafood Are Leanest (Fewest Calories)?

Lowest calorie per 3 oz cooked:

1. Oysters (3 oz): 70 kcal
2. Flounder (3 oz): 73 kcal
3. Crab (3 oz): 80 kcal
4. Lobster (3 oz): 80 kcal
5. Shrimp (3 oz): 85 kcal

How Much Protein Is in White and Lean Fish?

White and lean fish are excellent sources of protein, with cod, tilapia, and haddock being prominent examples. These fish typically have lower fat content, making them ideal for a high-protein diet.

Fish / Seafood	Serving	Protein (g)	Calories	Fat (g)
Swordfish	3 oz	22	130	4
Snapper	3 oz	22	109	1.5
Halibut	3 oz	23	110	2.5
Tilapia	3 oz	23	110	2
Haddock	3 oz	21	95	1
Sea bass	3 oz	20	105	2
Cod	3 oz	20	90	1
Pollock	3 oz	20	90	1
Mahi-mahi	3 oz	20	93	1
Flounder	3 oz	13	73	2

Cod, tilapia, and haddock each provide around 20 g of protein per 3 oz.

How Much Protein Is in Oily Fish?

Oily fish, such as salmon and mackerel, are not only high in protein but also rich in omega-3 fatty acids. While they have higher calorie counts, their health benefits make them a valuable addition to the diet.

Fish / Seafood	Serving	Protein (g)	Calories	Fat (g)
Tuna (yellowfin)	3 oz	25	110	1
Sockeye salmon	3 oz	22	145	6
Sardines (canned)	3 oz	21	175	10
Rainbow trout	3 oz	21	145	6
Canned tuna (in water)	3 oz	20	90	1
Atlantic salmon	3 oz	19	175	11
Herring	3 oz	19	170	10
Mackerel	3 oz	18	200	14

Salmon contains about 22 g of protein per 3 oz, along with beneficial fats.

How Much Protein Is in Shellfish?

Shellfish, including shrimp and oysters, vary in protein content. Shrimp stands out for its high protein-to-calorie ratio, while oysters are lower in protein compared to other seafood.

Fish / Seafood	Serving	Protein (g)	Calories	Fat (g)
Octopus	3 oz	25	140	2
Clams	3 oz	22	126	1.5
Shrimp	3 oz	20	85	0.5
Mussels	3 oz	20	145	4
Scallops	3 oz	18	95	1
Lobster	3 oz	17	80	0.5
Crab	3 oz	16	80	1
Oysters	3 oz	6	70	2.5

Shrimp provides 24 g of protein per 100 calories.

How to Track Fish and Seafood Protein Accurately

Keep in mind that portion sizes and cooking methods can affect the nutritional values of fish and seafood. Nutrola is an AI nutrition tracking app that identifies fish and seafood from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every fish and seafood per fillet and ounce, protein per 100 calories every protein source ranked, and every cut of pork ranked by calories.

How We Calculated These Numbers

Every value is per 3 oz (85 g) cooked, the standard serving, rounded. Figures are compiled from Nutrola's food database, anchored to USDA FoodData Central. Protein per 100 calories is protein divided by calories times 100. Breading, oil, and sauces add calories beyond the fish itself.

Frequently Asked Questions (FAQ)

Which fish has the most protein?

Tuna and octopus have the most protein, each providing 25 g per 3 oz cooked. These options are excellent for those looking to increase their protein intake.

Which seafood has the best protein per calorie?

Shrimp offers the best protein per calorie, delivering 24 g of protein for every 100 calories. This makes it a highly efficient source of protein.

What is the leanest fish?

The leanest fish include cod, tilapia, and haddock, each providing around 20 g of protein per 3 oz. These fish are great choices for a low-fat, high-protein diet.

Does salmon or tuna have more protein?

Tuna has more protein than salmon, with 25 g per 3 oz compared to salmon's 22 g. Both are nutritious options, but tuna leads in protein content.

How much protein is in shrimp?

Shrimp contains 24 g of protein per 3 oz cooked. This makes it one of the highest-protein shellfish available.

What is the best fish for building muscle?

The best fish for building muscle includes tuna, salmon, and shrimp, all of which provide high protein content. Incorporating these into your diet can support muscle growth.

Key Takeaways

• Tuna and octopus provide the highest protein content at 25 g per 3 oz.
• Shrimp is the best option for protein per calorie, with 24 g per 100 calories.
• Cod, tilapia, and haddock are lean fish with around 20 g of protein.
• Salmon and mackerel are rich in omega-3 fats but higher in calories.
• Oysters have the lowest protein content among seafood options.
• Portion sizes and cooking methods can significantly influence the nutritional values.