15 Highest Protein Seafood Options
Seafood is some of the leanest, most protein-dense food on the planet. These options pack the most protein per 100g.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
Reviewed By
Jordan Vale
Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
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Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver protein per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Protein is the most important macronutrient for body composition. It builds and repairs muscle, produces enzymes and hormones, supports immune function, and has the highest thermic effect of any macro — your body burns 20-30% of protein calories just digesting them. It is also the most satiating macronutrient.
Daily target
The FDA daily value is 50g, but this is a bare minimum for sedentary individuals. Active people, athletes, and anyone focused on body composition should aim for 1.2-2.2g per kg of bodyweight. Older adults also benefit from higher intake to counteract age-related muscle loss.
How to use the list
Prioritize complete protein sources that contain all essential amino acids. Animal proteins (meat, fish, eggs, dairy) are complete by default. Plant eaters should combine legumes with grains throughout the day to cover all amino acids.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
Fish, tuna, fresh, bluefin, cooked, dry heat earns the top spot with 30g of protein in a 100g serving. 60% of the daily value is enough to make this a serious contributor rather than a token source.
Mollusks, octopus, common, cooked, moist heat ranks this highly because it is one of the cleaner ways to get a lot of protein quickly. That translates to 60% of the daily value, so it can materially move your intake in one serving. There is more here than the main number alone, especially the iron (53% DV) and zinc (31% DV).
Worth knowing
High in sodium at 460mg per 100g, so it may not be the best fit for a low-sodium diet.
Fish, milkfish, cooked, dry heat stays near the top because 26g per 100g is still a very aggressive number for protein. You are looking at 53% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this.
Worth knowing
Relatively high in cholesterol at 67mg per 100g.
Mollusks, conch, baked or broiled belongs in the top tier of this ranking, with 26g of protein per 100g. 53% of the daily value is enough to make this a serious contributor rather than a token source. The extra magnesium (57% DV) and folate (45% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
Relatively high in cholesterol at 65mg per 100g.
Salmon, sockeye, canned, drained solids, without skin and bones holds its spot because 26g of protein is still comfortably strong. You are looking at 53% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this.
Worth knowing
Relatively high in cholesterol at 66mg per 100g.
Fish, tilapia, cooked, dry heat holds its spot because 26g of protein is still comfortably strong. That translates to 52% of the daily value, so it can materially move your intake in one serving.
Fish, sheepshead, cooked, dry heat makes the cut on substance, not hype: 26g per 100g is enough to matter in an actual diet. That translates to 52% of the daily value, so it can materially move your intake in one serving.
Worth knowing
Relatively high in cholesterol at 64mg per 100g.
Fish, bluefish, cooked, dry heat makes the cut on substance, not hype: 26g per 100g is enough to matter in an actual diet. That translates to 51% of the daily value, so it can materially move your intake in one serving.
Worth knowing
Relatively high in cholesterol at 76mg per 100g.
Fish, haddock, smoked is not the flashiest name on the page, but the nutrient density is real at 25g per 100g. 50% of the daily value is enough to make this a serious contributor rather than a token source.
Worth knowing
High in sodium at 763mg per 100g, so it may not be the best fit for a low-sodium diet.
Fish, sunfish, pumpkin seed, cooked, dry heat rounds out the ranking with 25g per 100g, which is still enough to be useful if it already fits your meals. You are looking at 50% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this.
Worth knowing
Relatively high in cholesterol at 86mg per 100g.
Fish, pollock, Atlantic, cooked, dry heat rounds out the ranking with 25g per 100g, which is still enough to be useful if it already fits your meals. 50% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some magnesium (20% DV).
Worth knowing
Relatively high in cholesterol at 91mg per 100g.
Fish, burbot, cooked, dry heat lands lower on the page, but 25g per 100g is still better than what you get from most foods. 50% of the daily value is enough to make this a serious contributor rather than a token source.
Worth knowing
Relatively high in cholesterol at 77mg per 100g.
Fish, mullet, striped, cooked, dry heat is here because even the back half of this list still offers respectable protein density. That translates to 50% of the daily value, so it can materially move your intake in one serving.
Worth knowing
Relatively high in cholesterol at 63mg per 100g.
Fish, pike, northern, cooked, dry heat lands lower on the page, but 25g per 100g is still better than what you get from most foods. 49% of the daily value is enough to make this a serious contributor rather than a token source.
Fish, herring, Atlantic, kippered lands lower on the page, but 25g per 100g is still better than what you get from most foods. You are looking at 49% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this.
Worth knowing
High in sodium at 918mg per 100g, so it may not be the best fit for a low-sodium diet.