High-Protein Fish Per 100g: Top 15 Fish Nutrition Chart & Zero-Oil Recipe
Most cooked fish fillets deliver 20g to 29g of complete bioavailable protein per 100g (3.5 oz) with zero carbohydrates. The top performers are yellowfin tuna (29.2g / 130 kcal), canned light tuna in water (25.5g / 116 kcal), wild Atlantic salmon (25.4g / 182 kcal), sardines (24.6g / 208 kcal), and ultra-lean Pacific cod (22.8g / 105 kcal).
Unlike tougher land meats rich in dense collagen, marine muscle fibers cook rapidly and boast a protein digestibility score near 95%–98%. Even better, seafood supplies almost zero net carbs alongside iodine, selenium, vitamin D, and anti-inflammatory omega-3 fatty acids.
Because cooking drives out roughly 20% to 25% water moisture, cooked fish concentrates even more grams of protein per 100g than raw fillets on supermarket labels. Use the standardized USDA FoodData Central cooked-weight table below to compare both lean white fillets and omega-rich oily fish side by side.
Top 15 High-Protein Fish Per 100g (Ranked Cooked Weight Chart)
Every fish listed below is weighed at 100 grams cooked edible portion (dry heat or water-packed canned) so you can judge exact protein-to-calorie payoff:
| Fish (Per 100g Cooked) | Protein | Calories | Fat | Carbs | Category & Best Use |
|---|---|---|---|---|---|
| 1. Yellowfin Tuna (Seared/Baked) | 29.2g | 130 kcal | 0.6g | 0g | Ultra-lean steak fish; limit to 1–2x/wk (moderate mercury) |
| 2. Tilapia (Dry Baked) | 26.2g | 128 kcal | 2.7g | 0g | Very low mercury; mild budget fillet |
| 3. Canned Light Tuna (In Water) | 25.5g | 116 kcal | 0.8g | 0g | Lowest-effort pantry lunch; skip mayo mixes |
| 4. Wild Atlantic Salmon | 25.4g | 182 kcal | 8.1g | 0g | Top omega-3 anti-inflammatory anchor; very low mercury |
| 5. Red Snapper (Baked) | 26.3g | 128 kcal | 1.7g | 0g | Sweet firm white flesh; ideal skillet sear |
| 6. Sardines (Canned in Water/Brine) | 24.6g | 208 kcal | 11.5g | 0g | Lowest mercury; high calcium + Vitamin D |
| 7. Rainbow Trout (Grilled) | 24.3g | 150 kcal | 5.2g | 0g | Balanced lean-oily hybrid; clean freshwater taste |
| 8. Cooked Shrimp / Prawns (Bonus Shellfish) | 24.0g | 99 kcal | 0.3g | 0.2g | Elite ~97% protein-calorie purity |
| 9. Atlantic Mackerel (Dry Baked) | 23.8g | 262 kcal | 17.8g | 0g | Rich EPA/DHA omega-3 oil; deeply satiating |
| 10. Mahi-Mahi (Grilled) | 23.7g | 109 kcal | 0.9g | 0g | Steak-like firm white fillet; zero fishy taste |
| 11. Atlantic Herring (Baked) | 23.0g | 203 kcal | 11.6g | 0g | Very low mercury; great smoked or pickled sugar-free |
| 12. Pacific Cod (Baked/Poached) | 22.8g | 105 kcal | 0.9g | 0g | Everyday mild white fish; zero fat spike |
| 13. Pacific Halibut | 22.5g | 111 kcal | 1.6g | 0g | Meaty flaky fillet; high magnesium & potassium |
| 14. Haddock (Dry Baked) | 20.0g | 90 kcal | 0.6g | 0g | One of the lowest-calorie pure meats on Earth |
| 15. Alaskan Pollock | 19.4g | 92 kcal | 1.0g | 0g | Inexpensive clean white fish & surimi source |
White Fish vs. Oily Fish: How to Balance Fat Loss & Heart Health
Notice the clear split in the numbers above. White fish—such as cod, haddock, pollock, and tilapia—pack roughly 20g–26g protein in only 90 to 128 calories because fat remains under 3g per 100g. They deliver pure protein thermogenesis when targeting aggressive weekly fat loss.
Oily cold-water fish—including wild salmon, sardines, herring, and mackerel—run slightly higher in total calories (180–260 kcal per 100g) strictly from beneficial EPA/DHA marine fatty acids. Those omega-3 lipids improve insulin sensitivity and suppress post-workout joint inflammation, making two oily-fish dinners per week ideal even during pure-protein Dukan phases.
Compare marine fillets against poultry, eggs, and dairy inside our 35 highest protein foods per 100g chart and our dedicated ranking of highest protein, lowest calorie foods per 100g.
Low-Mercury Fish Picks for Frequent Weekly Meals
When eating fish 4 to 6 times per week on high-protein regimens, FDA/EPA mercury guidance matters. Prioritize lowest-mercury species—salmon, sardines, herring, trout, Atlantic mackerel, pollock, tilapia, cod, and shrimp—while limiting higher-mercury predators such as swordfish, king mackerel, and bigeye tuna to rare treats.
Zero-Oil Pan-Seared Wild Fish Fillets with Lemon-Dill Court Sauce
Even lean white fillets crisp beautifully in a hot dry non-stick skillet when patted thoroughly bone-dry first—giving you restaurant skin crunch with zero added oil:
Ingredients (2 Servings)
- 2 wild salmon, cod, or mahi-mahi fillets (180g each, skinless or scaled dry)
- 1 tsp sea salt, crushed white pepper, and smoked paprika
- 1/3 cup strained 0% fat quark or non-fat plain Greek yogurt
- 1 tbsp fresh finely chopped dill + zest & juice of 1/2 organic lemon
- 1 small garlic clove minced + 2 tbsp fish stock or warm water to thin sauce
Preparation Steps
- Blot Dry: Pat fish fillets firmly with paper towels so surface moisture cannot steam the pan. Season evenly with salt, pepper, and paprika.
- Hot Dry Sear: Heat a dry ceramic or heavy non-stick skillet over medium-high heat for 2 minutes. Place fish down and sear 3 to 4 minutes undisturbed until crisp and opaque halfway up the side, then flip carefully for 2–3 minutes until flaky.
- Whisk Cold Herb Sauce: Whisk 0% quark, lemon juice, lemon zest, fresh dill, garlic, and warm stock off the heat so dairy never curdles.
- Plate Warm: Spoon the cold lemon-dill sauce beside the hot crisp fillets and garnish with charred lemon wedges.
Per Serving: ~205 kcal • 39.5g Marine Protein • 0.9g Net Carbs • 4.2g Fat
Frequently Asked Questions
Which fish has the highest protein per 100g?
Cooked yellowfin tuna ranks near the top among whole fish fillets with roughly 29.2g of protein and only 130 calories per 100g, closely followed by grilled tilapia (26.2g), wild Atlantic salmon (25.4g), canned water-packed light tuna (25.5g), and canned sardines (24.6g).
Which fish has the most protein for the lowest calories?
White marine fish and lean shellfish offer the best protein-to-calorie efficiency: cooked Pacific cod supplies 22.8g protein for just 105 calories, pollock gives 19.4g for 92 calories, haddock delivers 20.0g for 90 calories, and cooked shrimp reaches 24.0g protein at 99 calories.
Are oily fish like salmon and mackerel allowed on the Dukan Diet Attack Phase?
Yes. Dr. Pierre Dukan explicitly approves all lean and naturally oily fish—including wild salmon, mackerel, sardines, and herring—on Phase 1 Attack Days because marine omega-3 fatty acids combat inflammation without stalling lean-protein fat oxidation.
Should you buy canned tuna in water or in oil for fat loss?
Choose water-packed canned tuna rather than oil-packed versions when maximizing protein per calorie. Drained water-packed tuna keeps total fat below 1g per 100g, whereas oil-packed tuna adds extra vegetable oil calories unless pressed thoroughly.
