High Protein Fish Per 100g: Best Fish for Protein, Calories & Fat (Complete Guide)

Looking to maximize protein from the sea without excess calories? This guide compares the highest protein fish per 100 g, shows which options deliver the most protein per calorie, and helps you choose between lean, low-fat fish and omega-3–rich fatty fish. You’ll find practical picks for weight loss, muscle building, and everyday healthy eating—plus quick safety notes on mercury and smart cooking tips.

Data note: Unless stated otherwise, figures below refer to approximate values per 100 g and can vary by species, whether fish is wild or farmed, processing (raw vs. cooked vs. canned), and cut. Always check your nutrition label for the most accurate numbers.

Quick answers

• Highest protein per 100 g (common picks): tuna (about 24–26 g), salmon (about 20–25 g), halibut (about 22–24 g), snapper (about 22–26 g), sardines (about 23–25 g), anchovies (up to ~29 g when canned and drained)
• Best protein per calorie (very lean): cod, haddock, pollock, shrimp, tilapia, mahi-mahi, light tuna (yellowfin/skipjack)
• Best for muscle building: salmon, tuna, halibut, trout, sardines (high protein plus omega-3 fats)

Why fish is a top-tier protein

Fish provides complete, highly bioavailable protein with a favorable micronutrient profile. Benefits include:

• Complete protein with all essential amino acids
• Naturally low in saturated fat compared with most red meat
• Heart- and brain-supportive omega-3 fats in fatty fish (EPA/DHA)
• High protein density that supports weight management and athletic goals

Protein content of popular fish (per 100 g)

Below are commonly referenced examples to anchor your comparisons. First, the four options featured in many high-protein meal plans:

• Cod — 82 kcal | 18 g protein | 1 g fat
• Salmon — 182 kcal | 25 g protein | 9 g fat
• Tuna — 125 kcal | 24 g protein | 1 g fat
• Shrimp (shellfish) — 99 kcal | 21 g protein | 1 g fat

Additional useful benchmarks (typical ranges; per 100 g, raw unless noted):

• Haddock — about 90 kcal | ~20 g protein | <1 g fat
• Pollock (Alaska) — about 92 kcal | ~19 g protein | <1 g fat
• Tilapia — about 96 kcal | ~20 g protein | ~2 g fat
• Halibut — about 111 kcal | ~22 g protein | ~2–3 g fat
• Snapper — about 100 kcal | ~20–22 g protein | ~1–2 g fat
• Mahi-mahi — about 85–95 kcal | ~20 g protein | <1 g fat
• Trout (rainbow) — about 119 kcal | ~20 g protein | ~3–5 g fat
• Sardines (canned in water, drained) — about 200–210 kcal | ~24–25 g protein | ~10–12 g fat
• Mackerel (Atlantic) — about 200–205 kcal | ~18–20 g protein | ~13–14 g fat
• Anchovies (canned in oil, drained) — about 200–210 kcal | ~28–29 g protein | ~9–10 g fat

Tip: Canned fish can be extremely convenient and protein-dense. Choose “in water” if you want to minimize calories and fat, or “in olive oil” for extra flavor and healthy fats.

Which fish has the most protein per 100 g?

• Tuna and anchovies often sit at the top, typically providing 24–29 g of protein per 100 g depending on species and preparation.
• Salmon, halibut, snapper, and sardines commonly deliver 20–25 g per 100 g.

If you prioritize protein per calorie, very lean white fish (cod, haddock, pollock) and shellfish like shrimp are hard to beat.

Protein-per-calorie leaders (approximate)

Protein-per-calorie is a powerful metric for weight loss and cutting phases. Approximate grams of protein per 100 kcal:

• Cod — ~22 g protein per 100 kcal
• Haddock — ~22 g per 100 kcal
• Pollock — ~21 g per 100 kcal
• Shrimp — ~21 g per 100 kcal
• Tilapia — ~21 g per 100 kcal
• Tuna (light species such as yellowfin/skipjack) — ~19–22 g per 100 kcal
• Halibut — ~20 g per 100 kcal
• Mahi-mahi — ~21–23 g per 100 kcal
• Salmon — ~14 g per 100 kcal
• Sardines — ~12 g per 100 kcal
• Mackerel — ~9–10 g per 100 kcal

Best fish for weight loss

Choose lean, high-protein fish with minimal calories:

• Cod — extremely lean with an excellent protein-to-calorie ratio; a great source of vitamin B12 and selenium
• Haddock and pollock — similar to cod, mild taste, very versatile
• Tuna (light, e.g., skipjack/yellowfin) — high protein, low fat; watch portion size for mercury
• Tilapia — budget-friendly, mild, and lean
• Shrimp (shellfish) — high protein, very low calorie density; provides selenium, iodine, vitamin B12, and astaxanthin
• Mahi-mahi and flounder/sole — lean, meaty texture, great grilled or baked

How to cook for fat loss: grill, bake, steam, poach, air fry; use citrus, herbs, spices, and minimal added oil. Avoid deep-frying.

Best fish for muscle building

Aim for high protein and include omega-3s to support recovery:

• Salmon — protein plus EPA/DHA for heart, brain, and inflammation support
• Tuna — very high protein; super convenient for meal prep
• Halibut — meaty texture, strong amino acid profile
• Trout, sardines, and mackerel — protein-rich and omega-3–dense

Pair with complex carbs (e.g., potatoes, brown rice, quinoa) and vegetables for performance and recovery.

Lean vs. fatty fish: what’s the difference?

• Lean fish (often ≤3 g fat per 100 g): cod, haddock, pollock, tilapia, mahi-mahi, flounder/sole, many tuna species
• Fatty fish (often ≥8 g fat per 100 g): salmon, mackerel, sardines, herring, some trout

Both are excellent. Choose lean fish for maximum protein per calorie, and fatty fish for protein plus omega-3s and greater satiety.

Mercury and sustainability quick guide

• Generally low in mercury: salmon, cod, pollock, tilapia, sardines, herring, trout, shrimp, scallops
• Moderate mercury (limit frequency): albacore tuna, halibut, mahi-mahi
• High mercury (avoid/limit, especially for pregnancy and children): swordfish, shark, king mackerel, tilefish, bigeye tuna

Smart sourcing tips:

• Look for credible eco-labels (e.g., MSC, ASC) where available
• Vary species to spread environmental load and diversify nutrients
• Favor small, oily fish (sardines, herring) for sustainability and omega-3s

How to choose the best option for your goal

• Maximum protein per calorie: cod, haddock, pollock, shrimp, tilapia, light tuna
• Highest protein per 100 g: tuna, anchovies, snapper, halibut, salmon, sardines
• Protein plus healthy fats: salmon, sardines, mackerel, trout
• Mild flavor for easy recipes: cod, tilapia, pollock, mahi-mahi, haddock

Practical meal ideas

• Cod or pollock taco bowls with cabbage slaw and lime-yogurt sauce
• Grilled salmon with quinoa, spinach, and lemon-dill vinaigrette
• Tuna (light, canned in water) + chickpea salad with cucumbers and herbs
• Shrimp stir-fry with broccoli and snap peas over cauliflower rice
• Sardines on whole-grain toast with tomato, capers, and arugula

FAQ: High-protein fish

• Which fish has the highest protein per 100 g?

Tuna and anchovies frequently top the list (about 24–29 g/100 g), followed by salmon, halibut, snapper, and sardines (roughly 20–25 g/100 g).

• What is the leanest fish with the most protein?

Cod, haddock, pollock, tilapia, and light tuna provide high protein with very low fat—ideal for weight loss and cutting phases.

• Is salmon better than tuna for protein?

Salmon often delivers slightly less protein per 100 g than many tuna species but adds valuable omega-3 fats. Tuna is typically leaner and lower calorie per gram of protein. Both are excellent depending on your goal.

• Is shrimp a good protein source?

Yes. Shrimp is technically shellfish (not finfish) but provides about 21 g protein per 100 g with very low calories and minimal fat.

• What fish is best for weight loss?

Cod, haddock, pollock, tilapia, light tuna, shrimp, mahi-mahi, and flounder/sole offer high protein with low calories.

Bottom line

For pure protein per calorie, lean white fish like cod, haddock, pollock, tilapia, and light tuna are standout choices. If you also want omega-3s and long-lasting satiety, include fatty fish such as salmon, sardines, mackerel, and trout. Rotate your seafood, mind mercury guidance, and use light cooking methods to get the most nutrition for your goals.

Disclaimer: Nutrition needs vary. If you’re pregnant, breastfeeding, have a medical condition, or take medications, speak with a healthcare professional about seafood choices and frequency.