Fish and seafood are among the most nutrient-dense protein sources available. A typical 3 oz (85g) cooked serving provides 20–25g of protein for under 200 calories, plus exceptional levels of B-12, selenium, and (for fatty fish) vitamin D and omega-3 fatty acids.
Fatty fish — mackerel, sardines, salmon — lead on omega-3 and vitamin D content. Mackerel in particular delivers extraordinary B-12 (around 700% of daily value per serving). Leaner whitefish like cod and tilapia are excellent low-calorie protein sources. Shellfish — shrimp, crab — are very lean and high in selenium and B-12. Sardines packed in oil with bones provide nearly a full day's calcium per can. Most dietary guidelines recommend two seafood servings per week.
📊 Fish & Seafood — Nutrition Comparison
| Food | Calories |
|---|---|
| Cod 1 fillet (180g) | 189 |
| Crab 1/2 cup flaked (60g) | 61 |
| Mackerel 1 fillet (88g) | 231 |
| Mahi Mahi 1 fillet (113g) | 123 |
| Sardines 1 can drained (92g) | 191 |
| Shrimp 3 ounces (85g) | 84 |
| Tilapia 1 fillet (87g) | 111 |
| Tuna 3 ounces (85g) | 111 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.