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14 Of The Fish Highest In Protein

Protein is an essential nutrient for human health. This list of fish high in protein can certainly help you reach your daily goals.

Protein is used, among other things, to build and repair muscle and other tissues. You literally can’t survive if you don’t consume enough of this nutrient. Besides other nutrients, fish also generally contain a nice amount of protein.

Is fish a good source of protein?

The amounts of protein in fish per 100 grams vary a lot from type of fish to type of fish. Even the lowest options on this list contain a lot of protein compared to other types of food. Even compared to animal meats fish go head to head in protein content.

On top of that fish generally contains high amounts of other valuable nutrients.

You do have to keep in mind that some fish contain a substance called mercury which can cause negative side effects if consumed in big amounts (1). Especially pregnant women, nursing women, and people with children need to keep an eye on the amount of mercury in food.

Some examples of fish high in mercury include king mackerel, bigeye tuna, marlin, and tilefish (2). By varying your diet with other meats and protein sources you can avoid consuming too much mercury.

Not all protein is the same, it can be made of different amino acids. These are smaller building blocks of protein with varying effects. In general it is a good idea to get nutrients like protein from a variety of food groups.

Below you can find a list of fish ranked from highest to lowest in protein per 100 grams. This ranking does not take into account total calories. If you are interested in a ranking like that you can check out the list of the best fish for weight loss.

The differences between protein contents between these fish are not very big. Even if your favorite type of fish is a bit lower on this list you can consider it. Part of sticking to a food plan is liking what you eat enough.

Lastly, keep in mind that overdoing with protein isn’t optimal either.

1. Tuna

The first option on this list, tuna, is a very popular type of fish full of protein and other valuable nutrients like vitamin B12.

A mentioned before some types of tuna contain a lot of mercury. The recommendations for how much tuna you can eat vary from person to person and type of tuna to type of tuna.

100 grams of cooked tuna contains (3):

  • Protein: 29.9 grams
  • Calories: 184
  • Fat: 6.3 grams
  • Vitamin B12: 181% of the DV (Daily Value)
  • Selenium: 67% of the DV
  • Niacin: 53% of the DV
  • Vitamin A: 50% of the DV
  • Phosphorus: 33% of the DV

And some other vitamins and minerals in smaller amounts. If you want to eat more tuna you can find a wide variety of recipes with it. You can also just enjoy a tuna steak on its own with some side dishes.

2. Anchovy

Anchovy is a particularly small kind of fish that is found in both freshwater and saltwater. They are often pickled so you might have to keep an eye on your sodium intake.

100 grams of canned anchovy contains (4):

  • Protein: 28.9 grams
  • Calories: 210
  • Fat: 9.7 grams
  • Sodium: 153% of the DV (Daily Value)
  • Niacin: 100% of the DV
  • Selenium: 97% of the DV
  • Iron: 26% of the DV
  • Phosphorus: 25% of the DV

And some other vitamins and minerals in smaller amounts. Anchovy is definitely one of the more nutrient-dense fish on this list.

However in the case of certain nutrients more is not always better. For anchovy, the amount of sodium in it may be cause for concern. Consuming too much sodium may cause negative side effects like increased blood pressure because of excess water retention.

3. Halibut

Halibut is a kind of white fish that doesn’t taste too strong. This makes halibut a good option if you don’t like the taste of fish but still want to incorporate seafood into your diet.

100 grams of cooked halibut contains (5):

  • Protein: 26.7 grams
  • Calories: 140
  • Fat: 2.9 grams
  • Selenium: 67% of the DV (Daily Value)
  • Niacin: 36% of the DV
  • Phosphorus: 28% of the DV
  • Magnesium: 27% of the DV
  • Vitamin B12: 23% of the DV

And some other vitamins and minerals in smaller amounts.

The amount of magnesium in halibut is especially welcome since this is a nutrient that many people do not consume enough of.

4. Trout

Trout is a kind of fish closely related to salmon. Some species even make the journey upstream to spawn, similar to salmon.

100 grams of cooked trout contains (6):

  • Protein: 26.6 grams
  • Calories: 190
  • Fat: 8.5 grams
  • Vitamin B12: 125% of the DV (Daily Value)
  • Manganese: 55% of the DV
  • Phosphorus: 31% of the DV
  • Niacin: 29% of the DV
  • Thiamin: 28% of the DV

And some other vitamins and minerals in smaller amounts.

5. Tilapia

Tilapia is the common name for a wide variety of mainly freshwater fish species (7). This fish has a rather mild taste which makes tilapia perfect for people who are not that into the taste of fish.

100 grams of cooked tilapia contains (8):

  • Protein: 26.1 grams
  • Calories: 128
  • Fat: 2.7 grams
  • Selenium: 78% of the DV (Daily Value)
  • Vitamin B12: 31% of the DV
  • Niacin: 24% of the DV
  • Phosphorus: 20% of the DV
  • Potassium: 11% of the DV

And some other vitamins and minerals in smaller amounts.

6. Mackerel

Mackerel is a type of fatty fish found in a wide variety of geopgraphical areas. On top of being a great source of protein mackerel can also provide you with a good amount of the valuable nutrient omega 3.

100 grams of cooked mackerel contains (9):

  • Protein: 25.7 grams
  • Calories: 201
  • Fat: 10.1 grams
  • Vitamin B12: 70% of the DV (Daily Value)
  • Selenium: 67% of the DV
  • Niacin: 53% of the DV
  • Riboflavin: 32% of the DV
  • Vitamin B6: 19% of the DV

And some other vitamins and minerals in smaller amounts.

7. Salmon

Besides protein salmon is also especially great for helping you reach your daily omega-3 fat goals.

100 grams of cooked salmon contains (10):

  • Protein: 25.4 grams
  • Calories: 182
  • Fat: 8.1 grams
  • Selenium: 67% of the DV (Daily Value)
  • Vitamin B12: 51% of the DV
  • Niacin: 50% of the DV
  • Vitamin B6: 47% of the DV
  • Riboflavin: 29% of the DV

And some other vitamins and minerals in smaller amounts.

8. Perch

Perch is a freshwater fish found in different geographical areas. They are also a popular sport fishing target.

100 grams of cooked perch contains (11):

  • Protein: 24.9 grams
  • Calories: 117
  • Fat: 1.2 grams
  • Manganese: 45% of the DV (Daily Value)
  • Vitamin B12: 37% of the DV
  • Phosphorus: 26% of the DV
  • Selenium: 23% of the DV
  • Niacin: 10% of the DV

And some other vitamins and minerals in smaller amounts.

9. Pollock

Pollock is a strongly flavored kind of fish with some amazing vitamin and mineral levels. Magnesium in particular is a mineral many people could use more of.

100 grams of cooked pollock contains (12):

  • Protein: 24.9 grams
  • Calories: 118
  • Fat: 1.3 grams
  • Selenium: 67% of the DV (Daily Value)
  • Vitamin B12: 61% of the DV
  • Phosphorus: 28% of the DV
  • Magnesium: 21% of the DV
  • Niacin: 20% of the DV

And some other vitamins and minerals in smaller amounts.

10. Sardines

Sardines are another type of fatty fish. This is great if you want to implement more healthy fats into your diet. On the other hand, this also makes sardines slightly higher in calories than the other fish on this list.

100 grams of canned sardines contains (13):

  • Protein: 24.6 grams
  • Calories: 208
  • Fat: 11.5 grams
  • Vitamin B12: 149% of the DV (Daily Value)
  • Selenium: 75% of the DV
  • Vitamin D: 68% of the DV
  • Phosphorus: 49% of the DV
  • Calcium: 38% of the DV

And some other vitamins and minerals in smaller amounts.

11. Haddock

Haddock is a saltwater fish found in the North Atlantic Ocean. Even though haddock is on the lower side of this list, it is still a great source of protein and other valuable nutrients.

100 grams of cooked haddock contains (14):

  • Protein: 24.2 grams
  • Calories: 112
  • Fat: 0.9 grams
  • Selenium: 58% of the DV (Daily Value)
  • Phosphorus: 24% of the DV
  • Niacin: 23% of the DV
  • Vitamin B12: 23% of the DV
  • Vitamin B6: 17% of the DV

And some other vitamins and minerals in smaller amounts.

You can eat haddock as a fillet on its own or combined with your favorite low-calorie vegetables.

12. Sea bass

Sea bass is another common name for a wide variety of fish species found all around the world.

100 grams of cooked sea bass contains (15):

  • Protein: 23.6 grams
  • Calories: 124
  • Fat: 2.6 grams
  • Selenium: 67% of the DV (Daily Value)
  • Phosphorus: 25% of the DV
  • Vitamin B6: 23% of the DV
  • Magnesium: 13% of the DV
  • Niacin: 10% of the DV

And some other vitamins and minerals in smaller amounts.

13. Herring

Even herring, the second to last fish on this list of fish high in protein, is still a good food option when it comes to increasing your protein intake.

100 grams of cooked herring contains (16):

  • Protein: 23 grams
  • Calories: 203
  • Fat: 11.6 grams
  • Vitamin B12: 219% of the DV (Daily Value)
  • Selenium: 67% of the DV
  • Phosphorus: 30% of the DV
  • Niacin: 21% of the DV
  • Riboflavin: 18% of the DV

And some other vitamins and minerals in smaller amounts.

14. Cod

Cod is a popular kind of fish with different species that live in different areas. The liver of this fish can be processed into cod liver oil, a kind of fish oil consumed for its health benefits.

Cod is the fish lowest in calories on this list. One study compared the weight loss effect between diets with similar macronutrient composition but different quantities of cod. Their results indicated that cod can increase weight loss in a dose-dependent quantity (17). In simpler words, the group with the most cod consumption lost the most weight.

100 grams of Atlantic cooked cod contains (18):

  • Protein: 22.8 grams
  • Calories: 105
  • Fat: 0.9 grams
  • Selenium: 54% of the DV (Daily Value)
  • Vitamin B12: 18% of the DV
  • Vitamin B6: 14% of the DV
  • Phosphorus: 14% of the DV
  • Niacin: 13% of the DV

And some other vitamins and minerals in smaller amounts. These are not very high levels of vitamins and minerals so keep in mind to eat enough other nutritious foods too.

You can easily implement cod in a wide variety of recipes. It can for example be your protein source of choice in salads.