Fish with the Most Protein

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Fish is an outstanding source of high-quality complete protein, but protein content varies significantly between species. If maximising protein intake is your goal — whether for muscle building, weight loss, or general health — knowing which fish delivers the most protein per serving and per calorie is valuable. This guide ranks the top options.

This is part of our Fish Nutrition Complete Guide. See also Healthiest Fish for Weight Loss and Fish vs Chicken.

Highest Protein Fish — Ranked per 100g Cooked

1. Sardines — ~25g protein per 100g
Sardines lead the field on protein content and also provide exceptional amounts of calcium, omega-3s, and vitamin D. Canned sardines are one of the most nutritionally dense foods available at any price point — a genuine superfood that is often overlooked.

2. Tilapia — ~26g protein per 100g
Tilapia is the highest-protein fish when measuring raw protein content per 100g, edging out sardines. Combined with its very low calorie count of around 128 calories, tilapia offers the best protein-to-calorie ratio of any fish.

3. Shrimp — ~24g protein per 100g
Shrimp provides 24g of protein per 100g at just 99 calories — making it the most protein-efficient seafood option by calorie. For anyone tracking macros and trying to hit a high protein target within a limited calorie budget, shrimp is exceptional.

4. Tuna — ~23g protein per 100g
Tuna is one of the most popular high-protein foods for good reason. Canned tuna in particular provides a fast, convenient, and affordable protein source that requires no cooking. At around 144 calories per 100g with 23g of protein, it offers an excellent protein-to-calorie ratio.

5. Halibut — ~23g protein per 100g
Halibut matches tuna on protein at around 23g per 100g with a similarly favourable calorie count. Its firm texture makes it particularly satisfying as a meal and it holds up well to grilling and baking.

6. Cod — ~23g protein per 100g
Cod provides 23g of protein at just 105 calories per 100g — the best protein-to-calorie ratio among the true white fish. Its mild flavour and low cost make it one of the most practical high-protein fish for everyday eating.

7. Trout — ~21g protein per 100g
Trout provides around 21g of protein per 100g alongside significant omega-3s, vitamin D, and B12. It is closely related to salmon nutritionally and provides many of the same benefits at a similar calorie level.

8. Salmon — ~20g protein per 100g
Salmon is at the lower end of the protein rankings per 100g, but its overall nutritional package — omega-3s, vitamin D, B vitamins — makes it one of the most valuable fish to include regularly regardless of protein rank.

Fish Protein vs Other Protein Sources

Fish compares favourably to other protein sources. Chicken breast provides around 31g of protein per 100g at approximately 165 calories — leading most fish on raw protein content. However many fish match or beat chicken on protein-to-calorie ratio, particularly shrimp, tilapia, and cod. For a detailed comparison see our Fish vs Chicken guide.

Use our Daily Calorie Needs Calculator to find your daily protein target and our Food Tracker to track your intake.

| protein | nutrition | fish


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