The Surprising Fish That's Packed With the Most Protein (2025)

Protein: 28.9 grams per 100-gram serving (USDA)

There are two kinds of people in this world: those who like anchovies, and those who flee from them. If you're one of the latter, give them a chance — you might actually enjoy their distinctive flavor. (It’s salty, fishy and kind of intense.) “Anchovies are a high protein option that are popular in Asian dishes, and they’re definitely a staple in my kitchen,” says Iu. Think of them as a great accent to many dishes. You can toss them into pasta or use them as a garnish on veggie sides like broccoli.

TRY IT: Penne with Spicy Anchovy Marinara

Protein: 23.8 grams per 100-gram serving (USDA)

Technically shellfish, “mussels are an underrated go-to for me,” says Iu. “They’re super nutrient-dense and sustainable, which is a win for your body and the planet. I love a tinned fish moment, and canned mussels make it easy and more affordable to keep them on hand, so more people can enjoy the benefits without having to cook from scratch.” Also, fun fact: Research has shown that mussels also contain phytosterols, which can lower cholesterol, and they're a good source of potassium.

Protein: 22.3 grams per 100-gram serving (USDA)

“Salmon is a great source of omega-3s, which have been shown to help reduce the risk of chronic inflammation and heart disease,” Moore explains. “Protein levels do vary with different varieties of salmon, though, as some have higher fat content than others.” For example, wild Sockeye and wild Chinook salmon have been shown to have the highest fat and protein contents of salmon types.

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Protein: 24.6 grams per 100-gram serving (USDA)

“Sardines are brimming with omega-3 fatty acids,” says Moore. "Because they are especially rich in the omega-3 docosahexaenoic acid, or DHA, sardines may also help support brain health and cognition. Plus, the soft, tiny bones in sardines are edible and provide calcium and vitamin D which help support bone health. Keep sardines on hand for a protein-packed salad topper, or to pile onto crackers with mustard.”

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Protein: 25.6 grams per 100-gram serving (USDA)

Clams don’t have to be deep-fried to be delicious. Plain steamers are tasty and teeming with protein and other great nutrients. They're packed with vitamins A and B as well as selenium and zinc to support healthy immune function. This shellfish is small but mighty!

TRY IT: Roasted Clams with Lemony Panko

Protein: 20.5 grams per 100-gram serving (USDA)

You might never have thought to pop it on your plate, but trout has a lot going for it. “Not as popular as a fish like salmon, steelhead trout is equally high in protein,” says Moore. Trout is also much lower in fat than salmon. In fact, salmon contains 13.4 grams of fat in each 100-gram serving, while trout comes in at just under 7 grams. It's also rich in vitamin D.

TRY IT: Smoked Trout Salad

Protein: 20.5 grams per 100-gram serving (USDA)

Snapper is wild-caught, red-skinned fish with pink meat that tastes mild and sweet. Nutritionally, it’s nicely balanced — low in fat and sodium and packed with protein. It's truly an underrated star of the sea!

Protein: 18.6 grams per 100-gram serving (USDA)

Mackerel not only boasts loads of protein, it’s also a good source of collagen. “Collagen is the most abundant protein in the body,” says Anderson-Haynes. The collagen found in seafood like mackerel has been found to have potential anti-aging properties, as well as wound-healing and bone health benefits. You can cook mackerel the same way you do any other protein-rich fish. Try it sautéed, grilled or baked.

Protein: 18 grams per 100-gram serving (USDA)

Herring is a small fish that’s pretty mighty when it comes to supplying the protein your body needs. It’s got a mild, salty taste and its texture is flaky. It can also be prepared a number of ways depending on your preference. Pickled herring, for example, is delicious with rye toast and eggs for a flavorful breakfast. You can also sauté herring in olive oil and serve with baked potato for dinner.

Protein: 16.3 grams per 100-gram serving (USDA)

Haddock is lean, healthy and tasty. It’s got a low mercury content, very little fat and plenty of great nutrients like vitamin B, niacin and selenium. It’s not strong and fishy, so it’s a protein-filled crowd pleaser — a great choice for your next barbecue, in fact. “Haddock is mild,” says Iu. “It’s also a flaky fish. If you're throwing it on the grill, it's best to wrap it in a foil packet or grill basket.”

Protein: 16.1 grams per 100-gram serving (USDA)

Heading out to dinner? Cod is the perfect mild, melt-in-your mouth entrée. “Cod is an excellent source of protein, versatile, easily accessible and popular on restaurant menus,” says Moore. It’s flavorful, and pairs really well with veggies.

TRY IT: Tomato-Roasted Cod with Spiced Almonds

Protein: 12.1 grams per 100-gram serving (USDA)

According to recent research, this sweet, tender seafood is rich in both glycine and arginine, two very healthy amino acids. “Amino acids are the building blocks of protein which help to build and repair our cells and strengthen the immune system,” says Anderson-Haynes. “I like to call the amino acids individual freights on a freight train, with protein as the whole train.”

TRY IT: Seared Scallops with Escarole Salad and Pesto Vinaigrette

Protein: 51.5 grams per 100-gram serving (USDA)

“Dried shrimp are a concentrated source of protein,” says Iu. “After rehydrating, they become chewy and aromatic.” Think of them as a slightly salty portable protein. They’re also great to have on hand in the kitchen. “Using dried shrimp is a super easy way to add flavor and protein to your dishes, which is a win-win in my book!” Iu says.

Protein: 19.7 grams per 100-gram serving (USDA)

“Swordfish is meaty – it’s called ‘steak of the sea,’” says Iu. “Just like that name, it holds up perfectly on open flames, so you can grill it straight on the grates.” Swordfish is a good source of vitamin D and selenium, too. Still, it should be more of a treat rather than a meal staple. “I recommend enjoying swordfish occasionally as it's on the top of the food chain, which means it's higher in mercury levels,” Iu explains. “This is something to be aware of if you're pregnant or breastfeeding. You also want to limit swordfish for your kids, or if you have a compromised immune system (because of mercury concerns).”

Protein: 29.1 grams per 100-gram serving (USDA)

“Whether in a can, jar or pouch, in oil or water, albacore or yellowfin, tuna is an accessible, high-protein option,” says Moore. “Tinned tuna, one of the most underrated pantry staples that can be used for a variety of quick meals.” You don’t have to just stick to tuna sandwiches, either. “ I love to toss tuna with salad greens, carrots, cucumbers and a ginger dressing for an easy make-ahead lunch,” Iu suggests. Just remember it's another fish species that's high in mercury, so you might not want to eat it all the time.

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