12 High-Protein Fish You Should Be Adding to Your Diet

Including fish on your plate can be an excellent way to ensure you consume high-quality protein. Protein is needed to build muscle and for other essential body functions.It also helps satisfy you when you eat, which can be helpful when you are aiming to consume fewer calories.

Many types of fish are rich in omega-3 fatty acidsand contain other nutrients that can help reduce the risk of a stroke or heart attack. The American Heart Association urges consumers to include fish on their plates at least twice a week.

From tuna to sea bass and beyond, learn how adding protein-packed fish to your diet can benefit you and which are thehealthiest.

1. Tuna

Tuna is loaded with protein, with 19 grams for a 3.5-ounce portion of canned light tuna.It also contains vitamins and minerals such as potassium, calcium, vitamin B, phosphorous, and selenium. Consuming tuna can also prevent anemia (low numbers of healthy red blood cells) with iron, vitamin B12, and folate.

Some types of tuna may havehigher levels of mercury, which is a health concern. Children may consume up to 8 ounces of fish low in mercury and considered “best choice” fish per week, and pregnant or lactating people should consume no more than 8 to 12 ounces weekly.

Of tuna varieties, the best choice for being low in mercury is canned light tuna (including skipjack), while albacore and yellowfin are considered “good choices.” Bigeye tuna is high in mercury and should be avoided in pregnancy.

2. Salmon

Salmon is also a powerhouse when it comes to protein. Farm-raised salmon contains 20.4 grams of protein for each 3.5-ounce serving.Meanwhile, wild sockeye salmon from natural sources like rivers or oceans has 22.3 grams of protein in 3.5 ounces.

As a fatty fish, salmon is considered an excellent source of omega-3 fatty acids, a healthy type of fat.Salmon is also a good source ofvitamin D, which is important for bone health.

Complete Protein in Fish

3. Grouper

Eating grouper is another good way to get protein. Each 3.5-ounce serving contains 19.4 grams protein.It is also rich in fats, vitamins, and minerals.

An animal study suggests grouper can help increase the body’s ability to make insulin (a hormone that regulates blood sugar) and reduceinsulin resistance(a decline in the ability of cells to respond to insulin and take in blood sugar), which is particularly important for those with diabetes.

Grouper is higher in mercury than is best for children and people who are pregnant or lactating. It is in the “good choice” category rather than the “best choice” category.

4. White Fish

White fish is a general category for fish with flaky white meat, such as haddock, cod, and pollock. With 16.1 grams for 3.5 ounces of cod,16.3 for haddock,and 12.3 for pollock,white fish is considered an excellent source of protein and has a very low fat content.

Some types of whitefish, such as Alaskan pollock, halibut, and sea bass, also contain omega-3 fatty acids, but not as many as what are known as oily fish.White fish is also on the Food and Drug Administration’s list of best choices for children and those who are pregnant or lactating.

You can cook white fish in many ways, including grilling, pan frying, and baking. When using oil, try to use healthy ones like olive or avocado.

5. Snapper

Snapper is a protein powerhouse with 20.5 grams for a 3.5-ounce serving.It also has what are known as polyunsaturated fatty acids (PUFA), which can help to reduce bad cholesterol and tamp down on cardiovascular risks. It has a moderate amount of omega-3 fatty acids.

However, vulnerable individuals should only eat modest amounts of snapper since it is not as low in mercury as some other fish.

6. Mackerel

Mackerel also packs a protein punch with 18.6 grams per 3.5-ounce serving.It is also rich in polyunsaturated fatty acids (PUFAs) that lower heart disease and stroke risk.

Mackerel is an oily fish, providing omega-3 fatty acids. Other benefits of eating mackerel include less chance of migraines and better eyesight.

There can be a downside, however. The Food and Drug Administration (FDA) has warned that king mackerel is known to be high in mercury.

7. Halibut

Halibut offers 18.6 grams of protein for each 3.5-ounce portion.In addition to high protein, halibut provides some omega-3 fatty acids. It also contains vitamins B3, B6, and B12. Minerals in halibut, such as magnesium, potassium, and phosphorus, are good for building and repairing strong bones.

8. Tilapia

Tilapiaprovides 20.1 grams of protein per 3.5-ounce serving.It is also high in phosphorus, which helps to maintain teeth and bones and ward off osteoporosis, a condition in which bone mass and bone mineral density decrease.This fish is also high inselenium, which the body uses in DNA repair and other essential processes.

Tilapia is rated as a “best choice” for being low in mercury.

9. Mahi-Mahi

Mahi-mahi is protein-rich, with 18.5 grams of protein per 3.5-ounce serving. This fish also provides vitamin A, B vitamins, and vitamin D, selenium, potassium, and phosphorus. It also ranks as a “good choice” for being relatively low in mercury.

10. Trout

Trout is a popular catch for people who enjoy fishing. It provides 20.8 grams of protein per 3.5-ounce serving.It is an excellent source of omega-3 fatty acids.Trout from most freshwater sources is a “best choice” for being low in mercury.

11. Catfish

Catfish are also high in protein, with 15 to 16 grams per 3.5-ounce portion, with higher amounts in wild-caught catfishvs. farm-raised.

12. Sea Bass

Sea bass has 18.4 grams of protein for each 3.5-ounce serving.In addition to having lots of protein, it has a moderately high amount of omega-3 fatty acids.

Other Good Sources of Protein

Fish is an excellent protein source, but you can also meet your protein needs from other animal and plant sources. Other foods that are high in protein include:

Summary

Fish can be a healthy protein source for your diet. Besides protein, fish also have other health benefits to offer. Children and pregnant people can enjoy fish but should select those low in mercury and limit the fish they eat weekly.

32 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Academy of Nutrition and Dietetics.How much protein should I eat?Morell P, Fiszman S.Revisiting the role of protein-induced satiation and satiety.Food Hydrocolloids. 2017;68:199-210. doi:10.1016/j.foodhyd.2016.08.003Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for health professionals.Washington State Department of Health.Health benefits of fish.USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.Cordingley DM, Cornish SM.Omega-3 fatty acids for the management of osteoarthritis: a narrative review.Nutrients. 2022;14(16):3362. doi:10.3390/nu14163362Food and Drug Administration.Advice about eating fish.USDA FoodData Central.Fish, salmon, atlantic, farm raised, raw.USDA.Fish, salmon, sockeye, wild caught, raw.Monsonego Ornan E, Reifen R.Revisiting protein quality assessment to include alternative proteins.Foods. 2022;11(22):3740. doi:10.3390/foods11223740USDA FoodData Central.Fish, grouper, mixed species, raw.Abd Elmeged LSM, Alghamdi AAA.The effect of consuming different proportions of hummer fish on biochemical and histopathological changes of hyperglycemic rats.Saudi J Biol Sci. 2022;29(1):140-147. doi:10.1016/j.sjbs.2021.08.080USDA FoodData Central.Fish, cod, Atlantic, wild caught, raw.USDA FoodData Central.Fish, haddock, raw.USDA FoodData Central.Fish, pollock, raw.Seafood Nutrition Partnership.Which fish is the richest in omega-3s?Medical News Today.Is tilapia healthy? Safety to eat, nutrition, and how farmers raise itUSDA FoodData Central.Fish, snapper, mixed species, raw.USDA FoodData Central.Fish, mackerel, Atlantic, raw.Romotowska PE, Karlsdóttir MG, Gudjónsdóttir M, Kristinsson HG, Arason S.Seasonal and geographical variation in chemical composition and lipid stability of Atlantic mackerel (Scomber scombrus) caught in Icelandic waters.Journal of Food Composition and Analysis. 2016;49:9-18. doi:10.1016/j.jfca.2016.03.005Institute of Optimum Nutrition.Fall in love with mackerel this summer.USDA FoodData Central.Fish, halibut, Atlantic and Pacific, raw.Harvard Health Publishing.Essential nutrients your body needs for building bone.Ciosek Ż, Kot K, Kosik-Bogacka D, Łanocha-Arendarczyk N, Rotter I.The effects of calcium, magnesium, phosphorus, fluoride, and lead on bone tissue.Biomolecules. 2021;11(4):506. doi:10.3390/biom11040506USDA FoodData Central.Fish, tilapia, raw.Office of Dietary Supplements.Phosphorus.Office of Dietary Supplements.Selenium.USDA FoodData Central.Fish, mahimahi, raw.USDA FoodData Central.Fish, catfish, channel, wild, raw.USDA FoodData Central.Fish, catfish, channel, farmed, raw.USDA FoodData Central.Fish, sea bass, mixed species, raw.Harvard Medical School.High protein foods: the best protein sources to include in a healthy diet.

32 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Academy of Nutrition and Dietetics.How much protein should I eat?Morell P, Fiszman S.Revisiting the role of protein-induced satiation and satiety.Food Hydrocolloids. 2017;68:199-210. doi:10.1016/j.foodhyd.2016.08.003Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for health professionals.Washington State Department of Health.Health benefits of fish.USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.Cordingley DM, Cornish SM.Omega-3 fatty acids for the management of osteoarthritis: a narrative review.Nutrients. 2022;14(16):3362. doi:10.3390/nu14163362Food and Drug Administration.Advice about eating fish.USDA FoodData Central.Fish, salmon, atlantic, farm raised, raw.USDA.Fish, salmon, sockeye, wild caught, raw.Monsonego Ornan E, Reifen R.Revisiting protein quality assessment to include alternative proteins.Foods. 2022;11(22):3740. doi:10.3390/foods11223740USDA FoodData Central.Fish, grouper, mixed species, raw.Abd Elmeged LSM, Alghamdi AAA.The effect of consuming different proportions of hummer fish on biochemical and histopathological changes of hyperglycemic rats.Saudi J Biol Sci. 2022;29(1):140-147. doi:10.1016/j.sjbs.2021.08.080USDA FoodData Central.Fish, cod, Atlantic, wild caught, raw.USDA FoodData Central.Fish, haddock, raw.USDA FoodData Central.Fish, pollock, raw.Seafood Nutrition Partnership.Which fish is the richest in omega-3s?Medical News Today.Is tilapia healthy? Safety to eat, nutrition, and how farmers raise itUSDA FoodData Central.Fish, snapper, mixed species, raw.USDA FoodData Central.Fish, mackerel, Atlantic, raw.Romotowska PE, Karlsdóttir MG, Gudjónsdóttir M, Kristinsson HG, Arason S.Seasonal and geographical variation in chemical composition and lipid stability of Atlantic mackerel (Scomber scombrus) caught in Icelandic waters.Journal of Food Composition and Analysis. 2016;49:9-18. doi:10.1016/j.jfca.2016.03.005Institute of Optimum Nutrition.Fall in love with mackerel this summer.USDA FoodData Central.Fish, halibut, Atlantic and Pacific, raw.Harvard Health Publishing.Essential nutrients your body needs for building bone.Ciosek Ż, Kot K, Kosik-Bogacka D, Łanocha-Arendarczyk N, Rotter I.The effects of calcium, magnesium, phosphorus, fluoride, and lead on bone tissue.Biomolecules. 2021;11(4):506. doi:10.3390/biom11040506USDA FoodData Central.Fish, tilapia, raw.Office of Dietary Supplements.Phosphorus.Office of Dietary Supplements.Selenium.USDA FoodData Central.Fish, mahimahi, raw.USDA FoodData Central.Fish, catfish, channel, wild, raw.USDA FoodData Central.Fish, catfish, channel, farmed, raw.USDA FoodData Central.Fish, sea bass, mixed species, raw.Harvard Medical School.High protein foods: the best protein sources to include in a healthy diet.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Academy of Nutrition and Dietetics.How much protein should I eat?Morell P, Fiszman S.Revisiting the role of protein-induced satiation and satiety.Food Hydrocolloids. 2017;68:199-210. doi:10.1016/j.foodhyd.2016.08.003Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for health professionals.Washington State Department of Health.Health benefits of fish.USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.Cordingley DM, Cornish SM.Omega-3 fatty acids for the management of osteoarthritis: a narrative review.Nutrients. 2022;14(16):3362. doi:10.3390/nu14163362Food and Drug Administration.Advice about eating fish.USDA FoodData Central.Fish, salmon, atlantic, farm raised, raw.USDA.Fish, salmon, sockeye, wild caught, raw.Monsonego Ornan E, Reifen R.Revisiting protein quality assessment to include alternative proteins.Foods. 2022;11(22):3740. doi:10.3390/foods11223740USDA FoodData Central.Fish, grouper, mixed species, raw.Abd Elmeged LSM, Alghamdi AAA.The effect of consuming different proportions of hummer fish on biochemical and histopathological changes of hyperglycemic rats.Saudi J Biol Sci. 2022;29(1):140-147. doi:10.1016/j.sjbs.2021.08.080USDA FoodData Central.Fish, cod, Atlantic, wild caught, raw.USDA FoodData Central.Fish, haddock, raw.USDA FoodData Central.Fish, pollock, raw.Seafood Nutrition Partnership.Which fish is the richest in omega-3s?Medical News Today.Is tilapia healthy? Safety to eat, nutrition, and how farmers raise itUSDA FoodData Central.Fish, snapper, mixed species, raw.USDA FoodData Central.Fish, mackerel, Atlantic, raw.Romotowska PE, Karlsdóttir MG, Gudjónsdóttir M, Kristinsson HG, Arason S.Seasonal and geographical variation in chemical composition and lipid stability of Atlantic mackerel (Scomber scombrus) caught in Icelandic waters.Journal of Food Composition and Analysis. 2016;49:9-18. doi:10.1016/j.jfca.2016.03.005Institute of Optimum Nutrition.Fall in love with mackerel this summer.USDA FoodData Central.Fish, halibut, Atlantic and Pacific, raw.Harvard Health Publishing.Essential nutrients your body needs for building bone.Ciosek Ż, Kot K, Kosik-Bogacka D, Łanocha-Arendarczyk N, Rotter I.The effects of calcium, magnesium, phosphorus, fluoride, and lead on bone tissue.Biomolecules. 2021;11(4):506. doi:10.3390/biom11040506USDA FoodData Central.Fish, tilapia, raw.Office of Dietary Supplements.Phosphorus.Office of Dietary Supplements.Selenium.USDA FoodData Central.Fish, mahimahi, raw.USDA FoodData Central.Fish, catfish, channel, wild, raw.USDA FoodData Central.Fish, catfish, channel, farmed, raw.USDA FoodData Central.Fish, sea bass, mixed species, raw.Harvard Medical School.High protein foods: the best protein sources to include in a healthy diet.

Academy of Nutrition and Dietetics.How much protein should I eat?

Morell P, Fiszman S.Revisiting the role of protein-induced satiation and satiety.Food Hydrocolloids. 2017;68:199-210. doi:10.1016/j.foodhyd.2016.08.003

Office of Dietary Supplements.Omega-3 fatty acids - fact sheet for health professionals.

Washington State Department of Health.Health benefits of fish.

USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.

Cordingley DM, Cornish SM.Omega-3 fatty acids for the management of osteoarthritis: a narrative review.Nutrients. 2022;14(16):3362. doi:10.3390/nu14163362

Food and Drug Administration.Advice about eating fish.

USDA FoodData Central.Fish, salmon, atlantic, farm raised, raw.

USDA.Fish, salmon, sockeye, wild caught, raw.

Monsonego Ornan E, Reifen R.Revisiting protein quality assessment to include alternative proteins.Foods. 2022;11(22):3740. doi:10.3390/foods11223740

USDA FoodData Central.Fish, grouper, mixed species, raw.

Abd Elmeged LSM, Alghamdi AAA.The effect of consuming different proportions of hummer fish on biochemical and histopathological changes of hyperglycemic rats.Saudi J Biol Sci. 2022;29(1):140-147. doi:10.1016/j.sjbs.2021.08.080

USDA FoodData Central.Fish, cod, Atlantic, wild caught, raw.

USDA FoodData Central.Fish, haddock, raw.

USDA FoodData Central.Fish, pollock, raw.

Seafood Nutrition Partnership.Which fish is the richest in omega-3s?

Medical News Today.Is tilapia healthy? Safety to eat, nutrition, and how farmers raise it

USDA FoodData Central.Fish, snapper, mixed species, raw.

USDA FoodData Central.Fish, mackerel, Atlantic, raw.

Romotowska PE, Karlsdóttir MG, Gudjónsdóttir M, Kristinsson HG, Arason S.Seasonal and geographical variation in chemical composition and lipid stability of Atlantic mackerel (Scomber scombrus) caught in Icelandic waters.Journal of Food Composition and Analysis. 2016;49:9-18. doi:10.1016/j.jfca.2016.03.005

Institute of Optimum Nutrition.Fall in love with mackerel this summer.

USDA FoodData Central.Fish, halibut, Atlantic and Pacific, raw.

Harvard Health Publishing.Essential nutrients your body needs for building bone.

Ciosek Ż, Kot K, Kosik-Bogacka D, Łanocha-Arendarczyk N, Rotter I.The effects of calcium, magnesium, phosphorus, fluoride, and lead on bone tissue.Biomolecules. 2021;11(4):506. doi:10.3390/biom11040506

USDA FoodData Central.Fish, tilapia, raw.

Office of Dietary Supplements.Phosphorus.

Office of Dietary Supplements.Selenium.

USDA FoodData Central.Fish, mahimahi, raw.

USDA FoodData Central.Fish, catfish, channel, wild, raw.

USDA FoodData Central.Fish, catfish, channel, farmed, raw.

USDA FoodData Central.Fish, sea bass, mixed species, raw.

Harvard Medical School.High protein foods: the best protein sources to include in a healthy diet.

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?