15 Best High-Protein Fish to Eat, According to Nutritionists
You can't go wrong with any of these seafood types this summer.
Medically reviewed by Joan Salge Blake, R.D.N., L.D.N., Ed.D., M.S.
As the weather warms up, what's better than fresh seafood? Not only can fish be tasty, it also delivers a super-key nutrient your body needs — protein.
“Protein is a building block of every cell in your body,” says Marisa Moore, M.B.A., R.D.N., LD., a cookbook author and owner of Marisa Moore Nutrition in Atlanta, GA. “Protein is essential for a number of metabolic processes in the body, from growth and development to muscle repair. Protein also helps promote satiety and blood sugar management at meal times. Also, as we get older, protein is especially important to help preserve muscle mass and strength.”
Beyond that, it also “supports your immune system and hormone function, and keeps your skin and hair healthy,” says Laura Iu, R.D., C.D.N., C.N.S.C., R.Y.T., a certified intuitive eating counselor and owner of Laura Iu Nutrition in New York City. In fact, new research shows that eating the USDA's Recommended Dietary Allowance (RDA) of protein can help wounds heal and may speed up your metabolism so you burn calories more efficiently.
The RDA is 0.8 g of protein per kg of your body weight daily. Fortunately, the USDA has a handy tool to calculate your needs, so you don't have to do the math yourself. Seafood like fish is a particularly smart protein pick. “It’s a powerhouse, because it’s a complete source,” explains Iu. “That means, protein gives you all the nine essential amino acids your body needs, but can’t produce on its own. Most types of seafood are naturally lean, and come with bonus nutrients like omega 3 fatty acids, vitamin D and iodine.”
Even though fish is healthy, you don’t want to overdo certain types of seafood if you are pregnant, breastfeeding or feeding small children. Caution should be taken as toxins in the oceans like methyl-mercury accumulate in seafood, according to Sue-Ellen Anderson-Haynes, M.S., R.D.N., C.D.C.E.S., L.D.N., N.A.S.M.-C.P.T., the founder of 360Girls& Women in Boston. To find out which fish should be avoided due to high mercury levels (and which should be embraced!), check out the FDA's guide.
If you’re pregnant, ask your health care provider how much they recommend because mercury can cross into the placenta, says Anderson-Haynes. Otherwise, the American Heart Association advises eating two 3-ounce servings of fish every week.
To load up on nutrients, consider the delicious high-protein fish options below. An out-of-the-box choice can liven up your next barbecue or add some adventure to a restaurant outing.
Anchovies
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.
Mussels
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.
Salmon
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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Sardines
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.”
Clams
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
Trout
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
Snapper
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!
Mackerel
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.
Herring
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.
Haddock
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.”
Cod
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.
Scallops
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
Dried Shrimp
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.
Swordfish
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).”
Canned Tuna
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.
TRY IT: The Best Canned Tuna to Buy
Joan Salge Blake, Ed.D., M.S., R.D.N., L.D.N., F.A.N.D. is a nutrition professor at Boston University and the host of Spot On!, the award-winning nutrition, health, and wellness podcast. She was awarded the prestigious Whitney Powers Excellence in Teaching Award from the university twice and the Academy of Nutrition & Dietetic Media Excellence Award. She has lectured at both the BU School of Medicine and BU Goldman School of Dental Medicine and is a sought-after speaker at conferences globally.
Joan is the author of Nutrition & You, Pearson (2023), Nutrition & You: Core Concepts to Good Health, Pearson (2010), and Eat Right The E.A.S.Y. Way, Prentice Hall Press (1991). She is the co-author of Nutrition: From Science to You, Pearson (2018).
Currently, she is a nutrition blogger for U.S. News & World Report’s Eat + Run Column. Joan has conducted over 2,500 interviews on numerous nutrition topics in media outlets such as the New York Times, Food Network, Newsweek, Washington Post, Forbes, Prevention, WebMD, Consumer Reports, MSNBC, Boston Globe, CBS-The Early Show, CNN, NBC News (Boston), CBS News (New York), Fox25 TV (Boston), and NPR.
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