15 Fish That Are Good Sources of Protein

Medically reviewed by Barbie Cervoni, MS, RD, CDCES, CDN

Protein isn’t just important for strength trainers; we all need protein because it’s the building block for muscle, bone, cartilage, skin, and blood.

While most Americans get enough protein in their diets, they don’t meet the recommendations for protein from seafood, nuts, seeds, and soy products. Protein consumption tends to be mainly from meat, poultry, and eggs.

However, fish can be a satisfying, complete source of protein to incorporate regularly in your meals or snacks. Keep reading for the best high-protein fish to add to your diet.

Related: How Much Protein Should I Eat per Day?

Canned Tuna

Canned tuna is a classic, convenient snack or lunch food. It’s easy to take on the go, whether it be for a workday lunch or an outdoor adventure. You can use it in pasta salads or sandwiches or pair it with crackers for a well-rounded snack.

One 5-ounce can of light tuna contains an impressive 27 grams of protein, and only 1.3 grams of fat when canned in water. Purchasing tuna canned in oil will up the fat content; however, it will mostly be unsaturated fat—the kind that’s good for heart health. It’s also a good source of vitamin D, B vitamins, selenium, and iron.

The biggest drawback of canned tuna is its sodium content. One can contains about 310 milligrams of sodium—13.5% of the daily value (DV).

For those who are pregnant, may become pregnant, or are breastfeeding, you may need to be mindful of mercury consumption. The FDA says it is safe to eat 2–3 servings of canned light tuna per week since canned light tuna has far lower mercury levels than albacore, or white, tuna.

Sockeye Salmon

Sockeye salmon—also known as red salmon, blueback salmon, and redfish—are found from Alaska to Oregon. They’re a pretty small species of Pacific salmon with silver flanks and a metallic, greenish-blue top.

Salmon is jam-packed with nutrients, containing 22.5 grams of protein and 4.7 grams of fat in a 3-ounce cooked serving. They’re a great source of omega-3 fatty acids, which help promote brain health and reduce inflammation.

As far as micronutrients go, sockeye salmon is high in selenium, B vitamins, vitamin D, and choline. It contains a whopping 71% of the DV for vitamin D. There aren’t many dietary sources of vitamin D, so salmon’s vitamin D content is a huge asset.

A salmon filet can be easily cooked in the oven, on the stovetop, or even in the air fryer. Pair it with a carb source, like rice or pasta, and a source of fiber, like your favorite vegetable, and voila! You have a delicious, well-rounded meal. Another great way to have salmon is in sushi.

You can prepare salmon with or without the skin, but eating the skin can help you get in more omega-3s. You’ll just want to use a cooking method that helps crisp up the skin since that’s how it’ll be most delicious.

Related: 8 Benefits of Vitamin D—and How to Get More in Your Diet

Tilapia

Tilapia is an affordable, versatile white fish made up mostly of protein. One cooked filet (87 grams) contains 22.8 grams of protein, 111 calories, and only 2.3 grams of fat. It’s also a good source of niacin, vitamin B12, phosphorus, selenium, and potassium. Unlike salmon, it’s not particularly high in omega-3 fatty acids. It is, however, a good source of vitamin D, with 24% DV in each filet. It’s also considered safe as far as heavy metal consumption goes.

Since it’s pretty low in fat, adding a source of fat like avocado or cooking it in oil can help make a well-rounded meal and promote the absorption of fat-soluble vitamin D.

One of the best parts about tilapia is that it’s one of the most affordable fish out there. You can purchase it fresh or frozen for a reasonable rate. Plus, it’s super versatile. It has a mild flavor, so you can easily bread and air fry it, bake it, broil it to make a curry, or cook it on the stovetop.

Snapper

Snapper are red fish with large canine teeth, hence the name "snapper." One 3-ounce cooked serving of snapper contains 22.4 grams of protein, 109 calories, and 1.5 grams of fat. Plus, it’s a good source of vitamin A, selenium, omega-3 fatty acids, choline, and potassium. You can also get a full day’s worth of vitamin B12 in a 3-ounce serving.

Snapper’s flavor is pretty mild and it has a semi-firm, lean texture. Since snapper are low in sodium and saturated fat, they’re a great fish to incorporate for those concerned about heart health.

Snapper can be purchased year-round and are most commonly prepared in the oven. Some people prefer cooking a snapper filet, but some like to prepare the whole fish with the head and tail!

Interestingly, because of high demand, red snapper is sometimes mislabeled—something called seafood fraud—as much as 77% of the time, according to a 2019 study. This practice is a violation of the Federal Food, Drug, and Cosmetic Act, says the FDA.

Related: 15 Foods That Are High in Vitamin B12

Mahi-Mahi

Mahi-mahi are huge, green-colored fish found in subtropical waters. They can reach 4 feet in length within their first year of life and over 6 feet within four years. In the U.S., most of our mahi-mahi come from Hawaii.

Nutritionally, one 3-ounce serving of mahi-mahi contains 20 grams of protein and only 92 calories. Almost all of the calories are from protein. There’s only 0.8 grams of fat per 3-ounce serving.

Besides protein, mahi-mahi is also rich in iron, potassium, phosphorus, B vitamins, and selenium. Unfortunately, in contrast to some other high-protein fish, mahi-mahi’s vitamin D content is negligible.

Mahi-mahi is another white fish with a mild, slightly sweet flavor, making it super versatile. It’s also fairly affordable as far as seafood goes. Try using it in fish tacos, or baking it with lemon, olive oil, garlic, and butter.

Trout

Trout are fairly small, black-spotted fish. There are two different species of trout; those who stay in freshwater their whole lives are called rainbow trout, while those who spend part of their lives in the sea are called steelhead trout.

Each 3-ounce serving of cooked trout contains 22.6 grams of protein and 162 calories. They’re higher in calories than other high-protein fish because they’re fatty fish, with 7.2 grams of fat per 3-ounce serving. In fact, they’re often compared to salmon, another fatty fish.

The fat is mainly unsaturated fat which is better for cardiovascular health than saturated fat. Trout and salmon are also similar because they’re both rich in omega-3s—fatty acids important for brain health and inflammation reduction.

Trout is also a good source of calcium, B vitamins, magnesium, and potassium. The fact that it’s a fatty fish helps you better absorb its vitamin A and D content.

Trout has a firm, flaky texture that makes it delicious when grilled, baked, or pan-seared.

Atlantic Cod

Cod are categorized as Atlantic cod or Pacific cod based on where they live. Atlantic cod is higher in protein, which is why we’ve included this variety on the list. It’s a little sweeter than Pacific cod, although both have a mild flavor. Cod is commonly used in fish and chips, but baked cod recipes are also popular thanks to its flaky texture.

Atlantic cod has 19.4 grams of protein in a 3-ounce serving. It only has about 70 calories because it’s super low in fat, with only 0.7 grams per serving. In terms of micronutrients, Atlantic cod is a good source of selenium, omega-3 fatty acids, and vitamins A, D, and E. These fat-soluble vitamins are better absorbed with fat, so be sure to pair your cod with a source of dietary fat for optimal nutrient absorption.

Pollock

Pollock is another high protein fish that’s low in fat. It’s actually a member of the cod family so it resembles cod or haddock (which we’ll get to later). It’s low in calories, with only 74 calories per 3-ounce serving, so you’ll want to enhance your meal in other ways to be sure you have enough energy to fuel you until your next meal or snack. You could prepare pollock as a stew served over rice, grill it and serve it with pasta, or batter it and air fry it for fish and chips.

Pollock has 16.5 grams of protein per cooked 3-ounce serving. Besides protein, pollock is a good source of vitamin B12, phosphorus, potassium, and selenium. It’s another high protein fish rich in omega-3 fatty acids for brain health and anti-inflammatory benefits.

Catfish

Catfish are large, funky-looking fish, with cat-like whiskers lining their mouths. Catfish-based dishes are popular in the Southern U.S., but they’re also found in Africa, Asia, and Europe. In North America, catfish are native to Mississippi, Missouri, Ohio, and the Rio Grande river basins. However, Blue catfish have become an invasive species in the Chesapeake Bay area.

Nutritionally, they’re a good source of protein, with wild-caught catfish being a little bit higher in protein than farm-raised catfish. They contain 13.9 grams and 12.9 grams, respectively.

Catfish are also a good source of omega-3 fatty acids, B vitamins, potassium, and selenium. They’re low in calories, so be sure to add fiber, and carbohydrates for a well-rounded, satisfying meal. Some ideas include frying them Southern style, baking them, or making a catfish stew with shrimp and vegetables.

Anchovies, Canned in Oil

You probably either love or hate anchovies—there’s often no in-between. If you’re one of those people who love them, or you’re open to trying them, then rest assured that they’re a great source of protein.

If you purchase anchovies canned in oil, they have about 8 grams of protein per ounce, one of the highest protein levels per ounce of fish on this list. This same portion will have 2.75 grams of fat, partly because they’re fatty fish (like salmon or mackerel) and partly because they’re canned in oil. Similar to other fatty fish, they’re also high in omega-3 fatty acids.

Canned anchovies are a convenient food to have on hand since they can easily be taken on the go, and they have a long shelf life.

Although anchovies are a great source of protein and omega-3 fatty acids, they’re also high in sodium. They contain 1,040 milligrams per ounce—43% of the DV. Therefore, if you have high blood pressure you may want to lean on other fish. Anchovies are, however, often used in relatively small portions relative to other kinds of fish, so they can be a way to sprinkle on some protein to dishes otherwise low in protein, like Caesar salads.

Haddock

As we mentioned above, haddock is a member of the cod family, like pollock. Therefore, they have similar appearances, textures, and flavors. Wild haddock are white fish mostly caught in waters from Maine to New Jersey. They have a slightly sweet flavor with a more delicate flake than cod.

Nutritionally, a 3-ounce cooked serving of haddock contains 77 calories, 17 grams of protein, and only 0.5 grams of fat. Haddock is also rich in phosphorus, folate, selenium, and B vitamins.

Haddock tastes great when breaded and fried, air fried, or baked. You can eat this crispy haddock in a sandwich or serve it with a side of potatoes and vegetables.

Grouper

There are many different species of grouper, with Red grouper and gag grouper being the two kinds harvested in Florida. They have a mild flavor. However, they’re not a particularly affordable fish, so the Florida Department of Agriculture and Consumer Services warns against purchasing suspiciously low-priced grouper, as this may be a sign of illegal seafood fraud.

The USDA provides nutrition information for mixed species grouper, which contains 21.1 grams of protein per 3-ounce cooked serving. It has only 1.1 grams of fat, so it is not considered a fatty fish. Besides protein, it’s rich in potassium, iron, and magnesium.

Grouper works as a substitute for snapper, mahi-mahi, and catfish because they all have similar textures and flavors.

Sardines, Canned in Oil

Sardines, like anchovies, are a canned food you probably love or hate. They have a strong, salty flavor. However, they have a lower sodium content than anchovies. Per the USDA, sardines have only 87 milligrams—3.8% of the DV—of sodium per ounce canned in oil. However, if you’re concerned about your sodium intake, it’s best to check the nutrition facts label of the product you’re purchasing since it can vary from brand to brand.

Sardines canned in oil pack 7 grams of protein per ounce. Each ounce has 59 calories and 3.2 grams of fat, making them a fatty fish also rich in omega-3s. Most of the fat content comes from unsaturated fat, which is good for heart health. Sardines are also rich in vitamin B12, vitamin D, and calcium because they have tiny bones that you eat.

To incorporate canned sardines into your diet, try eating them on crackers, adding them to your favorite pasta recipe, or throwing them in a salad.

Related: Which Salts Have the Lowest Sodium?

Mackerel

Mackerel is another oily, fatty fish rich in omega-3 fatty acids. According to the USDA, it contains 0.59 grams of DHA and 0.42 grams of EPA—two different types of omega-3 fatty acids—per 3-ounce cooked serving.

Not just that, but it has 15.8 grams of protein in 3 ounces. The calorie count for that portion size is 174, with 11.8 grams of fat. Similar to the other fatty fish on the list, mackerel is a good source of heart-healthy unsaturated fats. It’s also a good source of iron, vitamin B12, magnesium, phosphorus, folate, and selenium. Plus, it’s one of the best food sources of vitamin D, a nutrient many Americans don’t get enough of.

You can typically find mackerel fresh or canned. If it’s canned in oil, you can have it as a snack with crackers or add it to a salad. For the fresh varieties, it can be enjoyed pan-fried, grilled, or baked, similar to other fresh fish.

Related: What Are Good Sources of Vitamin D?

Sea Bass

Sea bass is a pricy fish, but for those looking to indulge in a luxurious meal, it’s a great high protein choice. Three ounces of cooked sea bass contain 20.1 grams of protein and only 105 calories. The low calorie count is partly because they’re not a fatty fish. They only have 2.2 grams of fat in a 3-ounce serving. Their firm yet flaky texture has a slightly sweet flavor that works well on the grill or pan-fried.

In terms of micronutrients, sea bass is high in selenium, potassium, and vitamin B12. It has some omega-3s, but not as many as fatty fish like salmon or mackerel.

A Quick Review

Fish is a great source of not just protein, but important vitamins and minerals. For that reason, most people may benefit from adding more fish to their meals or snacks. Canned varieties, like tuna or mackerel, work well for snacking or conveniently adding more seafood to your day, while fresh varieties like sea bass or tilapia can be grilled, baked, or pan-fried for a quick, delicious, and nutritious meal.

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