Fish and seafood high in protein (per serving)
14 fish and seafood ranked by protein per common serving, from USDA FoodData Central. Fish, tuna leads with 25.4 g per 3 oz (51% of the Daily Value), followed by Fish, salmon (23.3 g) and Fish, trout (22.6 g).
Top 10 at a glance
Top 10 fish and seafood highest in protein
- Fish, tuna (fresh, bluefin, cooked, dry heat)3 oz (85 g) · 156 kcal25.4 g51% DV
- Fish, salmon (coho, wild, cooked, moist heat)3 oz (85 g) · 156 kcal23.3 g46% DV
- Fish, trout (mixed species, cooked, dry heat)3 oz (85 g) · 162 kcal22.6 g45% DV
- Salmon, sockeye (canned, drained solids, without skin and bones)3 oz (85 g) · 134 kcal22.4 g45% DV
- Fish, tilapia (cooked, dry heat)3 oz (85 g) · 109 kcal22.2 g44% DV
- Fish, mackerel (king, cooked, dry heat)3 oz (85 g) · 114 kcal22.1 g44% DV
- Mollusks, clam (mixed species, cooked, moist heat)3 oz (85 g) · 126 kcal21.7 g43% DV
- Fish, haddock (smoked)3 oz (85 g) · 99 kcal21.4 g43% DV
- Crustaceans, shrimp (cooked)3 oz (85 g) · 84 kcal20.4 g41% DV
- Mollusks, mussel (blue, cooked, moist heat)3 oz (85 g) · 146 kcal20.2 g40% DV
All 14 fish and seafood ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 50 g.
| # | Food | Serving | Protein (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Fish, tuna (fresh, bluefin, cooked, dry heat) | 3 oz (85 g) | 25.4 | 29.9 | 156 | |
| 2 | Fish, salmon (coho, wild, cooked, moist heat) | 3 oz (85 g) | 23.3 | 27.4 | 156 | |
| 3 | Fish, trout (mixed species, cooked, dry heat) | 3 oz (85 g) | 22.6 | 26.6 | 162 | |
| 4 | Salmon, sockeye (canned, drained solids, without skin and bones) | 3 oz (85 g) | 22.4 | 26.3 | 134 | |
| 5 | Fish, tilapia (cooked, dry heat) | 3 oz (85 g) | 22.2 | 26.1 | 109 | |
| 6 | Fish, mackerel (king, cooked, dry heat) | 3 oz (85 g) | 22.1 | 26 | 114 | |
| 7 | Mollusks, clam (mixed species, cooked, moist heat) | 3 oz (85 g) | 21.7 | 25.6 | 126 | |
| 8 | Fish, haddock (smoked) | 3 oz (85 g) | 21.4 | 25.2 | 99 | |
| 9 | Crustaceans, shrimp (cooked) | 3 oz (85 g) | 20.4 | 24 | 84 | |
| 10 | Mollusks, mussel (blue, cooked, moist heat) | 3 oz (85 g) | 20.2 | 23.8 | 146 | |
| 11 | Crustaceans, crab (queen, cooked, moist heat) | 3 oz (85 g) | 20.2 | 23.7 | 98 | |
| 12 | Mollusks, scallop ((bay and sea), cooked, steamed) | 3 oz (85 g) | 17.5 | 20.5 | 94 | |
| 13 | Crustaceans, lobster (northern, cooked, moist heat) | 3 oz (85 g) | 16.1 | 19 | 76 | |
| 14 | Mollusks, oyster (Pacific, cooked, moist heat) | 3 oz (85 g) | 16.1 | 18.9 | 139 |
Protein in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for protein is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in protein?
Among fish and seafood in the USDA database, Fish, tuna (fresh, bluefin, cooked, dry heat) has the most protein per serving: 25.4 g per 3 oz (51% of the Daily Value). Per 100 g it contains 29.9 g.
How much protein do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 50 g of protein for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in protein?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 14 of the 14 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in fiber
- All foods high in protein
- Fruits high in protein
- Vegetables high in protein
- Legumes high in protein
- Nuts and seeds high in protein
- Grains high in protein
- Meat and poultry high in protein
- Dairy and eggs high in protein
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.