Protein is a building block for muscle, bone, cartilage, skin, and blood, essential not just for strength trainers but for everyone. While many Americans meet their protein needs through meat, poultry, and eggs, they often fall short of recommendations for seafood, nuts, seeds, and soy products, according to the U.S. Department of Agriculture. Fish, however, is a satisfying and complete source of protein that can easily be incorporated into meals or snacks, making it a great addition to any diet.
Why Protein Matters in Your Diet
As a nutritionist, I recognize how crucial protein is for the everyday operations of the body, such as muscle growth, tissue repair, and immune support. Lean, high-protein seafood such as sushi-grade salmon, tuna, cod, and shellfish also are excellent sustainable protein choices. These options are easy to digest, will keep you feeling full longer, and will help you stop stressing and eat less. In fact, one of my clients swapped processed snacks for grilled tuna and within weeks felt more energized and mentally sharp—evidence that the perks of protein go [Bleecker Street] far beyond upping muscle mass.
There are plenty of reasons that protein is a foundation of a healthy diet:
1. Repairs Muscle Tissue: Protein is the building block of muscle tissue and is essential for the repair and growth of active muscles (like those you build at the gym).
2. Metabolic Support: A protein-heavy diet helps you raise your metabolic rate and can make it easier to manage your weight and burn fat by upping the rate of calorie burn.
3. Bone health: Studies examine the importance of protein intake on bone density and the prevention of osteoporosis, particularly in aging populations.
4. Satiety and Weight Control: Protein takes longer for your body to digest, so it helps keep you satisfied and helps prevent bingeing and unnecessary weight gain.
5. Overall Health: Protein is not just essential for bodily functions; it’s also vital for the production of hormones, enzymes, and important antibodies, helping your body to function properly.
Fresh fish, shellfish, and seafood are high-protein staples that can easily be included in a meal plan to help meet protein needs as well as to present great taste and variety. Whether you’re roasting cod, grilling salmon, or tossing shrimp into salads, these nutrient-rich foods can be good for your body. Opt for health-bound, sustainable seafood protein sources.
Why is fish a good protein option?
For high-protein fish and seafood, salmon, trout, mackerel, and cod are all fantastic options. These selections are high in protein as well as omega-3 fatty acids, which are important for heart health, brain function, and decreasing inflammation. Salmon, for example, has about 22 grams per 3-ounce serving, and tuna packs a whopping 42 percent of your daily protein requirements in one 3-ounce serving. These nutrients are also important for cell membrane structure and for cardiovascular and neurological systems, as well as acting as signaling molecules for the body. Observational studies also indicate that eating fish regularly is associated with a reduced risk of having a heart attack, stroke, and dying from any cause due to its anti-inflammatory effects.
Fish stands out as a high-quality protein source for several reasons:
1. Nutrient Density: Fish is not only high in protein but also rich in omega-3 fatty acids, vitamin D, and selenium. These nutrients are known to support heart health, cognitive function, and immune health.
2. Low in Saturated Fat The amount of saturated fat found in fish is relatively low compared to other animal proteins such as red meat, therefore, fish is a good heart health choice.
3. Versatility: Fish can be cooked many ways — baked, grilled, or pan-seared — and works with many types of seasonings and flavors, which may make it a more exciting source of protein than more commonplace options like chicken.
4. Health Benefits: Omega-3s found in most fish (especially fatty types, such as salmon and mackerel) have been shown to decrease inflammation and promote overall well-being Salmon and other fishes are other excellent sources of vitamin D, which is particularly important for bone health and immune function and is often lacking in regions with limited sunlight availability.
Adding protein-rich fish and seafood to your diet is a rewarding way to hit your protein quota while enjoying several health benefits. Whether you want to diversify your meals or just up your nutrient intake, fish is a smart and satisfying option.
How much protein should I eat in a day?
How much protein a person needs each day will depend on things like age, activity level, and health conditions. Sedentary adults need roughly 0.8 grams of protein per kilogram of body weight, according to the U.S. Dietary Guidelines, to meet basic needs. But optimal health, especially for athletes, older adults, and people managing their weight, often requires 1.0–1.2 grams per kilogram, nutrition experts say. For example, those with chronic diseases, age-related conditions such as osteoporosis or osteoarthritis, or those interested in maximizing muscle protein synthesis to gain muscle may benefit from an increased protein intake. High-protein fish such as salmon and tuna are good for fulfilling these requirements—both in nutrition and what you can do with it. Fish like this are so good for you, and seasoned with flavors like lemon pepper, they’re a lot more exciting than they sound.
protein requirements depend on individual circumstances, but here’s a rundown of the reasons why you might need more — and how much of it you should be eating:
1. Basic Needs: The global recommendation is 0.8 grams of protein per kilogram of body weight for sedentary adults. For a person weighing 70 kg (154 lbs), this equates to around 56 grams of protein per day.
2. Active Individuals: Athletes or people engaged in regular activity may require 1.2–2.0 grams per kilogram to support muscle repair, growth, and recovery.
3. Older Adults: Aging adults may need more protein (1.0–1.2 g/protein) to fight muscle wasting, preserve bone density, and maintain general well-being.
4. Health Conditions: Higher protein intake can be beneficial in people with chronic illnesses, osteoporosis, or arthritis to support tissue repair and relief from symptoms.
5. Weight Management: Diets high in protein tend to be satiating, curtailing instances of overeating to achieve either a weight loss or maintenance target.
Fish and seafood like salmon, tuna, cod, and shellfish are great high-protein foods that can help you get enough protein throughout the day. Since then, they have been nutritious heavyweights and versatile in terms of cooking methods and flavors. (Use tools like the USDA Nutrient Database to keep track of protein content in foods you’re eating, ensuring you’re hitting your targets.) And they don’t vegetables and fruits — whether you’re an athlete, an older adult, or anyone else doing their best to maximize their health — so, moving toward high-protein fish and seafood in your diet is also delicious and effective nutrition.
Top 25 High-Protein Seafoods and Fish Options:
1. Tuna Fish:
Tuna also ranks among the highest-protein fish. It’s loaded in essential nutrients and versatile in how to cook it, making it a darling of healthy eaters. But what is it about tuna that makes it a protein powerhouse, and are there any downsides? Let’s dive in.
Protein Content
You’ll snag a hefty 19 grams of protein in a 3.5-ounce helping of tuna. Fresh tuna steak has 약 30.7g of protein per 100 grams, while canned tuna comes in at 25.5g, which makes it a convenient and affordable way to meet your daily protein requirement.
Health Benefits
Tuna is a source of important nutrients such as vitamin D, potassium, iron, iodine, and B vitamins, which are beneficial for heart health, energy metabolism, and anemia prevention. Its omega-3 fatty acids are anti-inflammatory and support joint health by halting the breakdown of cartilage, according to the Office of Dietary Supplements.
Mercury Concerns
But tuna’s place higher in the aquatic food chain can render it to higher mercury levels, particularly in larger species like bigeye or albacore. Health agencies such as the FDA and USDA have guidelines that say vulnerable populations, including children and pregnant or lactating individuals, should limit their intake to 4 ounces per week. Choosing lower-mercury choices, such as canned light tuna or skipjack, can help avoid risks.
Versatility and Convenience
If tuna works as a salad topping or filling, it also lends itself to grilled steaks, poke bowls, and sandwiches — its versatility makes it a tasty complement to any number of meals. For those who want convenience, seafood delivery services can offer fresh, low-mercury options such as shrimp, salmon, or pollock in addition to dishes containing tuna.
There are many health benefits of tuna, and in order to take advantage of it in a safe way, it is important to weigh up the benefits against the quantities you consume.
2. Octopus
Octopus may appear strange, but it’s a nutritional treasure. Boasting 29.8g of protein in a 6-ounce serving, it beats many seafood alternatives. Low in fat and high in calcium, magnesium and potassium, it’s a nice alternative for those seeking protein.
Health Benefits
Octopus is low in calories and promotes muscle repair and bone health. Its minerals help ensure electrolyte balance, supporting heart function.
Cooking Tips
While its chewy texture can be intimidating, techniques like steaming, boiling, or grilling yield a tender result. Serve it with punchy flavors like sauces on a garlic-herb base or citrus for a coastal vibe.
Considerations
Octopus is another healthy option, but it can be difficult for inexperienced cooks to get right. If overcooked, it can become rubbery, but once you get the hang of it, is adds protein-rich gourmet to your dishes.
3. Anchovy
Anchovies, these niggly little fish you tend to forget about, pack a whopping 28.9g of protein per 100g. Well, these little fish are affordable, super nutrient-dense, and an easy way to increase protein consumption.
Health Benefits
High in omega-3 fatty acids, anchovies promote heart and brain health. Just four ounces will give you 52g of protein and 378mg of omega-3s, cinching them as being a small but mighty add-in to meals.
Culinary Versatility
Their intense flavor makes pasta sauces, pizzas, or homemade garlic-onion bases better without overpowering the palate. A couple of fillets can take your meal to the next level — easily.
Considerations
Although healthy, their sodium content can be a bit of trouble for some. Moderation is important, especially for anyone watching salt intake. Even so, anchovies are still a cheap, versatile, and rich source of protein for any diet.
4. Trout
Trout is a lean fish and packed with protein, making it an ideal source of healthy eating. Packing 26.6g of protein per 3-ounce serving, it’s a nutritious and versatile addition to any meal.
Health Benefits
Rich in B vitamins (B3, B5, B6, and B12), as well as omega-3 fatty acids, trout supports brain health and lessens inflammation. It’s also full of minerals, such as selenium, phosphorus, and potassium, which are good for heart health. Only 7.2g of fat per serving (mostly unsaturated) and low in mercury means it’s safe to enjoy several times a week.
Cooking Tips
Its firm, flaky texture is great for grilling, pan-searing, baking, or smoking. A 4-ounce fillet provides 30g of protein and only 215 calories, a fact that renders it neither heavy nor too skinny.
Considerations
Trout is lower in fat and mercury than some fatty fish, making it a healthier option. Its nutrient density and versatility set it apart in the realm of high-protein seafood.
5. Lobster
As a luxurious and healthy seafood choice, lobster provides 20.3g of protein per serving. Lower in calories, saturated fat, and cholesterol than many meats, it’s a lean, high-protein alternative without sacrificing flavor.
Health Benefits
Interestingly, lobster is also rich in the minerals phosphorus and potassium—important for bone and teeth health—as well as omega-3 fatty acids, which promote overall health. It’s low in saturated fat, making it a heart-healthy option compared to classic protein sources like beef or pork.
Cooking Tips
Steaming or roasting lobster keeps it on the healthy side, though the Australian seafood staple can be a challenge to prepare for beginners. Forget charred crystal butter dipping sauce and try lighter seasonings to taste your natural richness without added fat.
Considerations
Though lobster is protein-packed and nutrient-rich, it can get pretty costly and requires some work to prepare. But its unusual taste and numerous nutritional benefits make it a worthwhile treat for seafood devotees or anyone looking for a low-fat source of protein.
Whether you’re celebrating a special occasion or just exploring high-protein seafood, lobster is a tasty and healthy addition to your diet.
6. Snapper
Snapper is a lean, protein-rich fish that’s as nutritious as it is versatile. With 26.3g of protein in a 3-ounce cooked serving and just 1.5g of fat, it’s a low-calorie, heart-healthy option that fits seamlessly into any diet.
Health Benefits
Snapper is packed with selenium, vitamin A, and omega-3 fatty acids, which support immune function, eye health, and disease prevention. It’s also rich in potassium, choline, and vitamin B12, promoting heart health and overall wellness. A 4-ounce serving delivers 30g of protein and only 145 calories, making it a low-sodium, low-saturated fat choice.
Cooking Tips
Its mild flavor and semi-firm texture make snapper perfect for baking, grilling, or marinating. Try it with oil-and-herb-based sauces to enhance its natural taste without adding extra calories.
Considerations
While snapper contains modest mercury levels, it’s generally safe for most people when consumed in moderation. However, be cautious when purchasing—red snapper is often mislabeled. A 2019 study found that 77% of snapper sold was incorrectly identified. To avoid seafood fraud, buy from trusted sources.
Unique Advantages
Snapper is rich in polyunsaturated fatty acids (PUFA), which help reduce bad cholesterol and cardiovascular risks. Its moderate omega-3 content further cements its status as a heart-healthy, protein-packed option.
Whether you enjoy it as a whole fish or in fillets, snapper is a delicious and nutritious addition to your high-protein seafood lineup.
7. Tilapia
Tilapia is an inexpensive, versatile white fish that’s excellent for increasing protein without the high cost. The fish also contains 26.2g of protein per cooked fillet (roughly 87g) and is a low-fat, low-calorie option that can be easily incorporated into a healthy diet.
Health Benefits
Tilapia is packed with vitamin B12, niacin, phosphorus, selenium, and potassium, promoting DNA repair and bone health as well as other vital functions within the body. It additionally supplies 24% of the daily value (DV) for vitamin D, which helps with fat-soluble vitamin absorption and prevents osteoporosis. It has less omega-3 than salmon but is a low-mercury fish, so it’s safe to eat two to three times a week.
Cooking Tips
Tilapia has a mild flavor, which makes it a blank canvas for spices and marinades. Give air frying, or baking or broiling it with just a few simple seasonings a shot for an easy night, protein-rich meal. It’s also a wonderful lean replacement for beef in dishes like tacos or curry.
Considerations
There are some concerns about tilapia’s relative omega-6 fatty acids content and possible inflammation, so pairing it with omega-3-rich foods like avocado is a good idea. And, since it’s mainly farm-raised, choosing reliable sources can also eliminate worries about heavy metals.
Nutritional Highlights
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Fresh or frozen, the relative ease with which tilapia can be prepared and its versatility makes it a kitchen staple for anyone looking to incorporate more high-protein seafood into their diet.
8. Grouper
Grouper is a protein-dense fish that has 24.8g of protein in a 3-ounce (85-gram) cooked portion, making it comparable to other high-protein fish, like tuna. Its sweet, mild flavor is well-suited for a range of dishes, from pan-seared fillets with blackening spices to those inspired by Cajun cuisine.
Health Benefits
Grouper is also high in selenium, vitamin B12, and phosphorus, helping with immune function, bone health, and energy metabolism. It also supplies iron, magnesium, and vitamin B6, which might help regulate blood sugar levels. A 4-ounce serving has only 134 calories and 1.1g of fat, making it a lean choice for health-focused diners.
Cooking Tips
The firm texture and mild flavor of grouper is a good match for strong spices and grilling methods. For reference: A 3.5-ounce serving packs 19.4g of protein and 11 must-have fats, vitamins, and minerals, which makes it nutritious enough to be added to virtually any meal.
Considerations
Although grouper is a nutritious fish to eat, it is one of the species known to be high in mercury, so it’s best to eat it only once or twice a week at most — less for children, pregnant people or those who are breastfeeding. The USDA considers it a “good choice” (not “best choice”) because of mercury content.
Buying Tips
Be wary of where you buy grouper — some sellers tend to mix species or mislabel. Check labels or consult trusted sources like the Florida Department of Agriculture and Consumer Services to verify authenticity.
Its unique texture and nutritional profile set grouper apart among high-protein seafood choices. Substitutes such as mahi-mahi or snapper can be used but grouper’s flavor and versatility make it the favorite among those looking for a lean, protein-rich meal.
9. Whitefish
Whitefish (think cod, haddock, Alaskan pollock) items are low fat and protein-heavy goods that are turn-key for healthy eating. With about 24.5g of protein per serving (the amount varies by species), they’re a kitchen staple.
Health Benefits
As whitefish is packed with selenium, iodine and B vitamins (B6, B3 and B12), it may help in boosting immune functions and decreasing the risks of heart diseases. Cod and haddock each contain 16.1g and 16.3g of protein per 3.5-ounce serving, respectively, while pollock offers 12.3g, but they’re low in mercury and offer a “best choice” for children as well as people who are pregnant or lactating.
Cooking Tips
Their mild flavor and flaky texture really stand out when baked, grilled or lightly pan-fried with healthy oils, like olive or avocado oil. Stay away from suspiciously cheap alternatives and focus only on trusted sources if you want quality.
Considerations
Not as protein-packed as mahi-mahi or grouper, but whitefish are so adaptable and cheap, they’re a go-to for protein-rich meals.
10. Mackerel
High-protein fish: mackerel: Among the protein fish, mackerel stands out, with 24.1g of protein in each 3-ounce cooked serving. This fish is not only rich in protein, it is high in omega-3 fatty acids as well, making it great for brain and heart health.
Health Benefits
Packed with omega-3s—including 0.59g DHA and 0.42g EPA, which lower heart disease and stroke risk—mackerel is another winner. It’s also a good source of vitamin B12, magnesium, phosphorus and selenium, which help with immune function, skin health and hair vitality. Per 100g, it contains 21g protein and 230 calories, calorically dense but nutrient-rich.
Cooking Tips
It bold flavor matches well with seasoning of garlic, rosemary and lemon. Just try grilling mackerel, pan-frying it or baking it — they’re all delicious. It’s also great in salads or on its own with crackers, for a quick, nutrient-dense snack.
Considerations
Mackerel is extremely nutrient-dense, but king mackerel has very high mercury levels and should be avoided. Choose fresh-caught ones, or canned-in-oil types, for a more reliable option. Taste may be an acquired taste, but smoking or seasoning can be added for flavor.
Unique Advantages
The polyunsaturated fatty acids (PUFAs) in mackerel can help avoid migraines and even improve eyesight. It also provides more omega-3 fats than white fish, making it a healthier option for heart health and overall wellness.
Mackerel is a flavorful, nutrient-dense food that’s a great addition to your diet, whether you need to increase your protein intake, or simply want a delicious meal.
11. Mahi-Mahi
Mahi-mahi, a popular fish from the subtropical waters, is a source of protein (20g per 3-ounce portion) that is very low in calories (92 calories). Its mild, somewhat sweet flavor makes it ideal for grilling, baking or fish tacos.
Health Benefits
(Similar to other seafood, mahi-mahi is one of the richest sources of minerals like iron, potassium, and phosphorus, as well as B vitamins, selenium, and vitamin D, all of which contribute to energy metabolism, bone health or immune function.) Low in fat and mercury (only 0.8 g of fat and little mercury intake overall), it is not only relatively cheap, it is safe and can be eaten often.
Cooking Tips
Serve mahi-mahi with lemon, olive oil or garlic for full-flavor meals. With its versatility and mild flavor, it’s a popular option among health-conscious seafood eaters.
Considerations
The low-fat, high-protein profile of mahi-mahi makes it a contender, but it must be sourced responsibly in order to be good quality. Is it grilled or pan-seared and is it a delicious, nutritious addition to any meal.
12. Atlantic Cod
Providing just 70 calories and 0.7g of fat per 3-ounce serving, Atlantic Cod is a lean protein superstar with 19.4g of protein per 3-ounce serving. Its mild flavor and flaky texture make it a versatile option for everything from fish tacos to baked dishes.
Health Benefits
Cod is also high and selenium (17% DV/serving right there), omega-3 fatty acids, and fat-soluble vitamins (A, D, E), which help with antioxidant defenses, immune function, and energy production. Wild Icelandic cod, for instance, offers 23g of protein per 100g, true champion material.
Cooking Tips
Baked, sautéed or tossed into soups, cod makes for a light but filling meal. Thin and lean, its low-fat condition lets it soak up assertive marinades and spices with ease.
Considerations
Cod is low in fat and calories, but it contains less omega-3 than oily fish. But its nutrient density and versatility make it a kitchen staple for anyone who eats for health.
13. Pollock
Pollock, a low-fat member of the cod family, is a protein powerhouse that doesn’t get the credit it deserves. A 3-ounce serving provides 16.5g of protein for only 74 calories, making it a lighter yet nutritious substitute for haddock or cod.
Health Benefits
Pollock is loaded with vitamin B12 (brain support), selenium (19% DV), and omega-3 fatty acids providing anti-inflammatory support. It also supplies phosphorus and potassium, which help muscle function and energy metabolism.
Cooking Tips
Its flaky, neutral flavor makes it right for fish tacos, stews or air-fried fish sticks. A 4-ounce serving contains 28g of protein, which makes for a closer protein comparison to chicken breast.
Considerations
The low-calorie, high-protein profile of pollock makes it good for weight management. Swap it into the fish and chips for a guilt-free, crunchy shot. Pollock is a delicious seafood staple you need to try.
14. Catfish
Catfish, an internationally loved fish, is a protein rich, more versatile choice. Wild-caught catfish packs 15–16g of protein into 3.5 ounces, while farm-raised provides 12.9g. Blue catfish, an invasive species, boasts 20g per serving—a meaty texture that shines when you grill or bake it.
Health Benefits
Catfish is a good source of omega-3 fatty acids for maintaining heart health, B vitamins (29% DV B12), and selenium (21% DV). Potassium, which it contains, helps muscle function, which makes it a nutrient-dense choice.
Cooking Tips
Oven-bake, broil or pan-sear catfish with Cajun spices for a low-calorie entrée. It’s also good fried (with a light batter) or in stews with shrimp and vegetables.
Considerations
Catfish is also low in fiber and carbohydrates, so when you eat it, try pairing it with sides, such as brown rice, high in fiber. Something about its versatility and protein content makes it a leader in high-protein seafood.
15. Haddock
A member of the cod family, haddock is a lean, protein-rich fish with a mild, sweet taste and beautiful fine flake. A 3-ounce cooked portion has 17g of protein, 77 calories (at breakfast, 0.5g!), and fat, so it’s a nice, healthy thing.
Health Benefits
Haddock is high in phosphorus, folate, selenium and B vitamins, all of which support overall health and energy metabolism.
Cooking Tips
If you’re feeling indulgent, you can go with it breaded and fried, for a crispy sandwich; or make it air-fried and baked for a lighter alternative. Serve alongside potatoes and veggies for a balanced meal.
Considerations
Haddock is a versatile and slightly milder protein-packed substitute for cod, ideal for seafood enthusiasts.
16. Sea Bass
Sea bass, a fancy fish, is between 105 calories (for a 3-ounce cooked portion) and 14.1 grams of protein and 78 grams of protein. Their firm texture and slightly sweet taste make them ideal for grilling or pan-frying.
Health Benefits
High in selenium, potassium and vitamin B12, sea bass promotes immune health and supports heart health. It’s also a source of moderate amounts of omega-3 fatty acids for brain and joint health.
Cooking Tips
Match it with light seasonings to allow its natural flavor to shine. Its flaky texture lends itself to simple preparations as well as more gourmet dishes.
Considerations
Though more expensive, sea bass’s flavor-to-nutrition ratio makes it a luxurious, protein-filled choice for high-end meals.
17. Yellowtail
Yellowtail is a poster fish for high protein — its four-ounce filet provides a remarkable 34 grams of protein (and 212 calories). When you compare yellowtail to a chicken breast (4 oz portion, 110 cal, 26 g protein), its cals are a bit higher but it delivers more protein. This oily fish is wonderful broiled or served fresh at a sushi bar, where its bold flavor benefits from a sprinkling of flaky sea salt and a splash of lemon juice. It may not save you 100 calories, but for those seeking protein, its distinctive taste and mouthfeel make a delicious substitute.
18. Coho Salmon
Coho salmon is a wild fish that’s relatively low in calories and high in omega-3, with 31 grams of protein in a 209-calorie serving. Its flavor is super-fresh and subtly sweet, making it a favorite for minimalist treatments such as grilling with a squeeze of lemon juice, a sprinkle of salt and some chopped dill. The combination brings out its natural flavor while keeping the dish light and healthy, making it the perfect protein-packed, flavorful feast for anyone.
19. Bluefish
Bluefish, known in some quarters as a poor man’s bluefin, has a gorgeously light purple to deep red color when raw, becoming white, flaky flesh when cooked. A four-ounce serving of this meaty fish contains a hefty 29 grams of protein and comes with just 180 calories, making it a lean and nutritious choice. It’s versatile — smoked, pan-fried or grilled, it cooks fast and matches well with bold flavors, providing a meal in minutes for seafood lovers.
20. Flounder
Flounder, a delicate whitefish, packs 20 grams of protein in a fillet, with only 114 calories, making it a lighter option than catfish. This method keeps its mild flavor and delicate texture, just don’t overcook it — it should be pale and moist (for further ideas, try that very simple pan-searing technique and simply baking).
21. Halibut
Halibut: 17.8 grams in 3.5 ounces (18.6 g protein in 100g). It’s loaded with omega-3 fatty acids, vitamins B3, B6, B12, magnesium, potassium and phosphorus, all of which promote bone health, overall heart health and muscle recovery. It is also a great source of protein and other vital nutrients that are crucial for growth and good health (43).
Its firm texture and meaty aspect makes halibut versatile enough to be grilled, baked, pan-seared, poached or steaming (which preserves moisture). Its light taste goes wonderfully with steamed broccoli or a fresh salad for a well-balanced meal that’s as delicious as it is healthy.
22. Shrimp
However, shrimp is actually a lean protein powerhouse — boasting 20g protein with per 100g more than 1g fat! Rich in essential nutrients like selenium and iodine, it supports thyroid health, immunity, energy levels, and muscle repair and maintenance. It has a mild flavor and cooks quickly, making it ideal for grilling, sautéing or boiling — and it works beautifully with garlic, herbs and sauces.
This adaptable seafood works well in salads, pasta, stir-fries and tacos. Consult a shrimp sizing guide to select the proper size when choosing shrimp — giant shrimp, jumbo or colossal are best for main dishes, while smaller shrimp work for appetizers.
23. Scallops
Scallops are small, yet they pack in a punch when it comes to nutrition, delivering in 4 ounces 24 grams of protein — a huge bargain to anyone in search of a high-protein seafood option. Delicate in flavor, buttery in taste and tender in texture, they are a pleasure to eat. A 100g portion delivers 24g of protein, minimal fat and calories, alongside lots of important minerals including magnesium and potassium, which aid cardiovascular fitness, nerve function and muscle recovery.
Scallops’ delicate texture and subtle sweetness render them well suited to rapid cooking techniques such as sear or grill, perfect for quick and protein-dense meals. I tend to serve these with steamed vegetables or a fresh salad for a light meal that’s generous but healthy and filling.
24. Swordfish
Swordfish is a protein powerhouse, with 23g protein per 100g portion—very useful for energy production and muscle function. Its meaty texture stands up beautifully to grilling or baking, and I’ve found its full-bodied hand admires bold marinades or herb rubs. A grilled steak (garlic-lime glaze) over steamed vegetables and roasted potatoes is a filling, muscle-repairing meal that keeps you satisfied for hours. That said, in addition to protein, swordfish is loaded with B vitamins, magnesium and zinc, all of which I lean on during marathon training weeks. Pro tip: Don’t overcook it — its gentle flavor is best when seared just lightly.
25. Crab
Crab meat is a protein-rich seafood type, it contains 17g protein per 100g serving which is low in calories and low fat. Crickets are high in B vitamins, zinc and copper, which promote immune health, metabolism and nerve function. Whether boiled como steamed or used in crab legs, its delicate flavor remains intact, making it ideal for salads, sandwiches, pasta or crab cakes. Pair it with lemon and herbs, or light sauces, for a fabulous main course or appetizer.
Summary
Fish is a very good source of protein, vitamins and minerals, and so is a boost for those looking to refine their meals or snacks. Canned options like tuna and mackerel are great for snacking or simply working seafood into your day, while fresh varieties like sea bass and tilapia can be grilled, baked or pan-fried for a quick, tasty and nutritious meal.