You’ve probably heard it before—fish is brain food. But did you know it’s also a protein powerhouse? Whether you’re an athlete trying to build lean muscle, someone pursuing a high-protein weight loss plan, or just looking for nutritious meal ideas, knowing which fish and seafood are high in protein can completely transform your diet.
In this post, we’re diving deep (pun intended) into the most protein-packed options from the sea, comparing their nutritional value, offering pro tips for buying and cooking, and even busting a few myths along the way. Let’s get started!
Why Protein from Seafood Matters
Before we explore specific fish and shellfish, it’s worth understanding why seafood is such a standout protein source:
- Lean yet rich in nutrients: Unlike red meat, seafood offers high-quality protein with far less saturated fat.
- Complete protein: Fish contains all nine essential amino acids your body can’t make on its own.
- More than just protein: Alongside muscle-building power, many seafood options provide omega-3 fatty acids, vitamin D, B12, selenium, and iodine.
So, if you’re asking “which fish and seafood are high in protein?”—you’re really asking which ones deliver a whole nutritional package.
Top High-Protein Fish and Seafood (per 100g)
Let’s break down the best of the best in a handy table:
|
Seafood |
Protein (g) |
Calories |
Notable Nutrients |
|
Tuna (yellowfin) |
29 |
130 |
B12, Niacin, Selenium, Omega-3s |
|
Salmon (wild) |
25 |
142 |
Omega-3s, Vitamin D, Selenium |
|
Halibut |
23 |
140 |
Magnesium, Potassium, Vitamin B6 |
|
Cod |
20 |
90 |
B12, Iodine, Phosphorus |
|
Sardines (canned) |
25 |
208 |
Calcium, Vitamin D, Omega-3s |
|
Mackerel |
21 |
205 |
Omega-3s, B12, Vitamin D |
|
Shrimp |
24 |
99 |
Selenium, Iodine, Choline |
|
Scallops |
20 |
88 |
Magnesium, Zinc, Phosphorus |
|
Crab (Alaskan) |
19 |
97 |
Copper, B12, Zinc |
|
Lobster |
19 |
89 |
Selenium, Choline, Copper |
Budget-Friendly High-Protein Seafood
Let’s be real—some fish can be pricey. But you don’t have to splurge to eat well. Here are affordable, high-protein choices that don’t skimp on nutrition:
- Canned sardines: High in protein and calcium, great on toast or salads.
- Pollock: Often used in fish sticks or imitation crab, this mild white fish is budget-friendly and protein-rich.
- Frozen tilapia: A lean, neutral-flavored fish perfect for quick weeknight meals.
💡 Smart Shopping Tip: Buy seafood frozen or in bulk and store in portioned freezer bags for convenience and savings.
What About Mercury?
A common concern with seafood is mercury contamination. While it’s a valid issue, it mostly applies to large predatory fish like swordfish, king mackerel, and shark.
For high-protein options that are low in mercury, choose:
- Salmon
- Sardines
- Shrimp
- Pollock
- Catfish
The FDA provides an excellent guideline on safe seafood choices for different age groups and lifestyles.
Fresh vs. Frozen: Does It Affect Protein?
Surprisingly, no. Frozen fish retains its protein content and is often frozen at peak freshness, making it a smart, convenient option. What matters more is how you cook it:
- Grilling, steaming, and baking preserve nutrients best.
- Avoid deep-frying, which adds excess fat and calories without boosting protein.
Key Takeaways: Best High-Protein Seafood by Goal
|
Goal |
Top Picks |
|
Muscle Gain |
Tuna, Salmon, Shrimp |
|
Weight Loss |
Cod, Tilapia, Scallops |
|
Brain Health |
Salmon, Sardines, Mackerel |
|
Budget-Friendly Nutrition |
Canned Sardines, Pollock, Frozen Tilapia |
|
Low Mercury Options |
Salmon, Shrimp, Catfish, Sardines |
Top 25 High-Protein Seafoods and Fish Options:
1. Tuna Fish:
Tuna also ranks among the highest-protein fish. It’s loaded with 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.
Tuna: The Lean Muscle MVP
If you’re after pure protein with minimal fat, yellowfin or skipjack tuna should top your list. It’s often used in bodybuilding diets for a reason—it’s lean, high in protein, and incredibly versatile.
💡 Pro Tip: Opt for fresh or water-packed canned tuna to avoid excess oil and sodium. Want sustainability? Look for brands certified by the Marine Stewardship Council.
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 lead 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, it 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 the snapper sold was incorrectly identified. To avoid seafood fraud, buy from trusted sources.
Unique Advantages
Snapper is rich in polyunsaturated fatty acids (PUFAs), 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, 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
Its bold flavor matches well with the 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, and immune function.) Low in fat and mercury (only 0.8 g of fat and little mercury intake overall), it is not only relatively cheap, but 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 in 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, which is 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, which is 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 flakes. 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 calories 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 feel 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.
Salmon: Protein with a Side of Omega-3s
Salmon is the gold standard for heart-healthy eaters. It’s a bit higher in fat than other fish, but that’s actually a good thing—it’s loaded with anti-inflammatory omega-3s that support brain function, joint health, and even mood stability.
💡 Fun Fact: Wild-caught salmon generally has slightly more protein and omega-3s than farmed, but both are excellent choices.
Personal Take: How Seafood Changed My Diet
As someone who transitioned from a red meat-heavy diet to a seafood-centric lifestyle, I noticed significant changes—more energy, better digestion, and less bloating. One week, I challenged myself to eat a different seafood dish every day. Here’s what surprised me:
- Scallops were more filling than expected.
- Canned sardines grew on me and became a go-to snack.
- Grilled tuna steaks beat any store-bought protein bar for satiety and flavor.
It wasn’t just a nutritional upgrade—it genuinely made meals more enjoyable.
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 make halibut versatile enough to be grilled, baked, pan-seared, poached, or steamed (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 of protein per 100g and more than 1g of 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 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 searing or grilling, making them 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 of 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 of 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, 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.