10 Highest Protein Fish to Include in Your Diet

Protein has many roles. For athletes and active people, protein is key to maintaining muscle mass and optimizing performance. But for those not hitting the gym regularly, protein is needed to help control blood sugar and reduce hunger.

When people think of high-protein foods, they often turn to beef, chicken, or protein supplements — but fish deserves a place in the spotlight too. Certain types of fish are especially high in this macronutrient. Here’s what you need to know.

Which Fish Has the Highest Protein?

If you're aiming to increase your protein intake, look beyond traditional options and add some variety with fish. Here are ten of the highest-protein fish to consider:

1. Tuna

Tuna is one of the most protein-dense fish options, offering about 25 grams of protein per 3-ounce serving. This amount can vary slightly depending on the specific type of tuna, with some varieties providing up to 30 grams.

It’s popular for its rich taste and firm texture. Tuna is also low in fat and packed with essential omega-3 fatty acids, which makes it a healthy choice for individuals looking to boost their protein intake while controlling their dietary fat.

2. Salmon

Known for its heart-healthy fats and vibrant color, salmon is an excellent protein source providing around 22 to 25 grams of protein per serving. It is also rich in omega-3s, vitamin D, and B vitamins — nutrients that contribute to many health benefits.

Salmon is versatile in cooking and can be prepared in various ways, such as pan-searing, baking, grilling, and poaching!

3. Halibut

This mild-flavored white fish offers approximately 22 grams of protein per serving and has a delicate texture. Due to this texture, halibut is best cooked using methods that highlight its tenderness, such as baking or poaching. It is also an excellent canvas for vibrant ingredients like citrus, herbs, and marinades.

Some of the benefits that halibut offers include better heart health and brain function.

4. Snapper

Snapper, especially red snapper, offers around 22 grams of protein per serving. This flavorful fish has a slightly sweet taste and is packed with protein, vitamin D, and magnesium. Its firm texture makes it great for grilling and roasting.

5. Tilapia

Tilapia is a lean fish that provides about 21 grams of protein per serving. Its mild taste takes on flavors well, making it a favorite for various recipes. It's affordable, widely available, and low in fat, with protein content comparable to other white fish.

6. Mahi-Mahi

Mahi-mahi provides about 20 grams of protein per serving and is known for its mild, slightly sweet flavor. It’s a popular choice for grilling and baking, and it’s low in fat while being a good source of B vitamins and potassium.

It also provides significant amounts of selenium, which acts as an antioxidant that helps protect your cells from free radicals.

7. Trout

Known for its delicate, nutty flavor, trout offers around 21 grams of protein per serving. It is a protein-rich option with a healthy dose of omega-3s, particularly in the wild-caught variety, and is also high in vitamin B12 and calcium.

8. Alaskan Cod

Cod is a low-fat fish that provides about 20 grams of protein per serving. It has a mild, flaky texture that pairs well with various seasonings and is rich in iodine, which supports thyroid health. One of the many benefits of cod is that it’s low in saturated fat — which has been associated with higher levels of LDL cholesterol.

Many fisheries use sustainable fishing methods for cod, which makes it a better choice for the environment when bought responsibly.

9. Pollock

Pollock offers approximately 19 grams of protein per serving and is often found in fish sticks, fish sandwiches, and similar products — thanks to its texture. This mild-tasting white fish is low in fat and a good source of vitamin B12 and selenium.

10. Catfish

Catfish, known for its slightly sweet, mild taste, provides about 18 grams of protein per serving. It’s an affordable protein choice often farmed in the U.S. and is low in calories while offering essential nutrients like vitamin D and potassium.

Summary

Incorporating a variety of high-protein fish into your diet is an excellent way to optimize your protein intake while enjoying different health benefits. Rotate different types of fish like tuna, salmon, halibut, and others on this list, so you can add both diversity and nutritional value to your meals!

If you’re looking for wild-caught, premium-grade fish that’s also sustainably harvested, consider options like our Wild Copper River Sockeye Salmon, Wild Alaskan Black Cod (Sablefish) Fillets, or Wild Alaskan Halibut Fillets.