List of High Protein Foods - Finfish and Shellfish Products (Seafood)

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List of High Protein Foods for finfish and shellfish products (seafood) as classified by the US FDA.

Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.

The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.

Therefore, the following high protein foods from the finfish and shellfish products (seafood) category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:

  1. The food derives greater than 20% of its calories from protein, and
  2. The calories from fat are less than 25% of total calories.

The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.

Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).



List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Crustaceans, crab, alaska king, cooked, moist heat
1 leg 130 25.9 85% 2.1 14% *
100 grams 97 19.4 85% 1.5 14% *
4 oz 110 21.9 85% 1.7 14% *
Crustaceans, crab, alaska king, raw
1 leg 144 31.5 93% 1.0 6% *
100 grams 84 18.3 93% 0.6 6% *
4 oz 95 20.7 93% 0.7 6% *
Crustaceans, crab, blue, canned
1 cup 134 27.7 89% 1.7 11% *
100 grams 99 20.5 89% 1.2 11% *
4 oz 112 23.3 89% 1.4 11% *
Crustaceans, crab, blue, cooked, moist heat
1 cup 138 27.3 85% 2.4 15% *
1 cup, flaked and pieces 120 23.8 85% 2.1 15% *
Fish, flatfish (flounder and sole species), raw
1 fillet 148 30.7 88% 1.9 11% *
100 grams 91 18.8 88% 1.2 11% *
4 oz 103 21.4 88% 1.3 11% *
100 grams 118 24.8 90% 1.3 10% *
4 oz 134 28.2 90% 1.5 10% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, grouper, mixed species, raw
1 fillet 238 50.2 90% 2.6 10% *
100 grams 92 19.4 90% 1.0 10% *
4 oz 104 22.0 90% 1.2 10% *
Fish, haddock, cooked, dry heat
1 fillet 168 36.4 92% 1.4 7% *
100 grams 112 24.2 92% 0.9 7% *
4 oz 127 27.5 92% 1.1 7% *
Fish, haddock, raw
1 fillet 168 36.5 93% 1.4 7% *
100 grams 87 18.9 93% 0.7 7% *
4 oz 99 21.4 93% 0.8 7% *
Fish, haddock, smoked
100 grams 116 25.2 93% 1.0 7% *
4 oz 132 28.6 93% 1.1 7% *
Fish, halibut, Atlantic and Pacific, cooked, dry heat
.5 fillet 223 42.4 81% 4.7 18%  
100 grams 140 26.7 81% 2.9 18% *
4 oz 159 30.3 81% 3.3 18%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, halibut, Atlantic and Pacific, raw
.5 fillet 224 42.5 81% 4.7 18%  
100 grams 110 20.8 81% 2.3 18% *
4 oz 125 23.6 81% 2.6 18% *
Fish, ling, cooked, dry heat
1 fillet 168 36.8 94% 1.2 6% *
100 grams 111 24.4 94% 0.8 6% *
4 oz 126 27.6 94% 0.9 6% *
Fish, ling, raw
1 fillet 168 36.7 93% 1.2 6% *
100 grams 87 19.0 93% 0.6 6% *
4 oz 99 21.5 93% 0.7 6% *
Fish, lingcod, cooked, dry heat
.5 fillet 165 34.2 89% 2.1 11% *
100 grams 109 22.6 89% 1.4 11% *
4 oz 124 25.7 89% 1.5 11% *
Fish, lingcod, raw
.5 fillet 164 34.1 89% 2.0 11% *
100 grams 85 17.7 89% 1.1 11% *
4 oz 96 20.0 89% 1.2 11% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, mackerel, king, cooked, dry heat
.5 fillet 206 40.0 83% 3.9 17%  
100 grams 111 24.4 94% 0.8 6% *
4 oz 126 27.6 94% 0.9 6% *
Fish, ling, raw
1 fillet 168 36.7 93% 1.2 6% *
100 grams 87 19.0 93% 0.6 6% *
4 oz 99 21.5 93% 0.7 6% *
Fish, haddock, smoked
100 grams 116 25.2 93% 1.0 7% *
4 oz 132 28.6 93% 1.1 7% *
Fish, halibut, Atlantic and Pacific, cooked, dry heat
.5 fillet 223 42.4 81% 4.7 18%  
100 grams 140 26.7 81% 2.9 18% *
4 oz 159 30.3 81% 3.3 18%  
Fish, halibut, Atlantic and Pacific, raw
.5 fillet 224 42.5 81% 4.7 18%  
100 grams 110 20.8 81% 2.3 18% *
4 oz 125 23.6 81% 2.6 18% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, ling, cooked, dry heat
1 fillet 168 36.8 94% 1.2 6% *
100 grams 111 24.4 94% 0.8 6% *
4 oz 126 27.6 94% 0.9 6% *
Fish, ling, raw
1 fillet 168 36.7 93% 1.2 6% *
100 grams 87 19.0 93% 0.6 6% *
4 oz 99 21.5 93% 0.7 6% *
Fish, lingcod, cooked, dry heat
.5 fillet 165 34.2 89% 2.1 11% *
100 grams 109 22.6 89% 1.4 11% *
4 oz 124 25.7 89% 1.5 11% *
Fish, lingcod, raw
.5 fillet 164 34.1 89% 2.0 11% *
100 grams 85 17.7 89% 1.1 11% *
4 oz 96 20.0 89% 1.2 11% *
Fish, mackerel, king, cooked, dry heat
.5 fillet 206 40.0 83% 3.9 17%  
100 grams 134 26.0 83% 2.6 17% *
4 oz 152 29.5 83% 2.9 17% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, mackerel, king, raw
.5 fillet 208 40.2 82% 4.0 17%  
100 grams 105 20.3 82% 2.0 17% *
4 oz 119 23.0 82% 2.3 17% *
Fish, monkfish, cooked, dry heat
100 grams 97 18.6 82% 2.0 18% *
4 oz 110 21.0 82% 2.2 18% *
Fish, monkfish, raw
100 grams 76 14.5 81% 1.5 18% *
4 oz 86 16.4 81% 1.7 18% *
Fish, ocean perch, Atlantic, cooked, dry heat
1 fillet 61 11.9 84% 1.0 15% *
100 grams 121 23.9 84% 2.1 15% *
4 oz 137 27.1 84% 2.4 15% *
Fish, ocean perch, Atlantic, raw
1 fillet 60 11.9 85% 1.0 15% *
100 grams 94 18.6 85% 1.6 15% *
4 oz 107 21.1 85% 1.8 15% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, perch, mixed species, cooked, dry heat
1 fillet 54 11.4 91% 0.5 9% *
100 grams 117 24.9 91% 1.2 9% *
4 oz 133 28.2 91% 1.3 9% *
Fish, perch, mixed species, raw
1 fillet 55 11.6 91% 0.6 9% *
100 grams 91 19.4 91% 0.9 9% *
4 oz 103 22.0 91% 1.0 9% *
Fish, pike, northern, cooked, dry heat
.5 fillet 175 38.3 93% 1.4 7% *
100 grams 113 24.7 93% 0.9 7% *
4 oz 128 28.0 93% 1.0 7% *
Fish, pike, northern, raw
.5 fillet 174 38.1 93% 1.4 7% *
100 grams 88 19.3 93% 0.7 7% *
4 oz 100 21.8 93% 0.8 7% *
Fish, pike, walleye, cooked, dry heat
1 fillet 148 30.4 88% 1.9 12% *
100 grams 119 24.5 88% 1.6 12% *
4 oz 135 27.8 88% 1.8 12% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, pike, walleye, raw
1 fillet 148 30.4 88% 1.9 12% *
100 grams 93 19.1 88% 1.2 12% *
4 oz 105 21.7 88% 1.4 12% *
Fish, pollock, Atlantic, cooked, dry heat
.5 fillet 178 37.6 90% 1.9 9% *
100 grams 118 24.9 90% 1.3 9% *
4 oz 134 28.3 90% 1.4 9% *
Fish, pollock, Atlantic, raw
.5 fillet 178 37.5 90% 1.9 9% *
100 grams 92 19.4 90% 1.0 9% *
4 oz 104 22.0 90% 1.1 9% *
Fish, pollock, walleye, cooked, dry heat
1 fillet 68 14.1 89% 0.7 9% *
100 grams 113 23.5 89% 1.1 9% *
4 oz 128 26.7 89% 1.3 9% *
Fish, pollock, walleye, raw
1 fillet 62 13.2 91% 0.6 9% *
100 grams 81 17.2 91% 0.8 9% *
4 oz 92 19.5 91% 0.9 9% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, pout, ocean, cooked, dry heat
.5 fillet 140 29.2 89% 1.6 10% *
100 grams 102 21.3 89% 1.2 10% *
4 oz 116 24.2 89% 1.3 10% *
Fish, pout, ocean, raw
.5 fillet 139 29.3 90% 1.6 10% *
100 grams 79 16.6 90% 0.9 10% *
4 oz 90 18.9 90% 1.0 10% *
Fish, rockfish, Pacific, mixed species, cooked, dry heat
1 fillet 180 35.8 85% 3.0 15% *
100 grams 121 24.0 85% 2.0 15% *
4 oz 137 27.3 85% 2.3 15% *
Fish, rockfish, Pacific, mixed species, raw
1 fillet 180 35.8 85% 3.0 15% *
100 grams 94 18.8 85% 1.6 15% *
4 oz 107 21.3 85% 1.8 15% *
Fish, roughy, orange, cooked, dry heat
100 grams 105 22.6 92% 0.9 8% *
4 oz 119 25.7 92% 1.0 8% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, roughy, orange, raw
100 grams 76 16.4 92% 0.7 8% *
4 oz 86 18.6 92% 0.8 8% *
Fish, scup, cooked, dry heat
1 fillet 68 12.1 77% 1.8 23% *
100 grams 135 24.2 77% 3.5 23%  
4 oz 153 27.5 77% 4.0 23%  
Fish, scup, raw
1 cup 174 31.3 77% 4.5 23%  
100 grams 105 18.9 77% 2.7 23% *
4 oz 119 21.4 77% 3.1 23%  
Fish, sea bass, mixed species, cooked, dry heat
1 fillet 125 23.9 81% 2.6 18% *
100 grams 124 23.6 81% 2.6 18% *
4 oz 141 26.8 81% 2.9 18% *
Fish, sea bass, mixed species, raw
1 fillet 125 23.8 81% 2.6 18% *
100 grams 97 18.4 81% 2.0 18% *
4 oz 110 20.9 81% 2.3 18% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, sheepshead, cooked, dry heat
1 fillet 234 48.4 88% 3.0 11%  
100 grams 126 26.0 88% 1.6 11% *
4 oz 143 29.5 88% 1.8 11% *
Fish, sheepshead, raw
1 fillet 257 48.1 80% 5.7 20%  
100 grams 108 20.2 80% 2.4 20% *
4 oz 122 22.9 80% 2.7 20% *
Fish, smelt, rainbow, cooked, dry heat
100 grams 124 22.6 78% 3.1 22%  
4 oz 141 25.6 78% 3.5 22%  
Fish, smelt, rainbow, raw
100 grams 97 17.6 78% 2.4 22% *
4 oz 110 20.0 78% 2.7 22% *
Fish, snapper, mixed species, cooked, dry heat
1 fillet 218 44.7 88% 2.9 12% *
100 grams 128 26.3 88% 1.7 12% *
4 oz 145 29.8 88% 2.0 12% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, snapper, mixed species, raw
1 fillet 218 44.7 88% 2.9 12% *
100 grams 100 20.5 88% 1.3 12% *
4 oz 113 23.3 88% 1.5 12% *
Fish, sucker, white, cooked, dry heat
1 fillet 148 26.6 77% 3.7 22%  
100 grams 119 21.5 77% 3.0 22% *
4 oz 135 24.4 77% 3.4 22%  
Fish, sucker, white, raw
1 fillet 146 26.6 78% 3.7 22%  
100 grams 92 16.8 78% 2.3 22% *
4 oz 104 19.0 78% 2.6 22% *
Fish, sunfish, pumpkin seed, cooked, dry heat
100 grams 114 24.9 93% 0.9 7% *
4 oz 129 28.2 93% 1.0 7% *
Fish, sunfish, pumpkin seed, raw
100 grams 89 19.4 93% 0.7 7% *
4 oz 101 22.0 93% 0.8 7% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, surimi
100 grams 99 15.2 65% 0.9 8% *
4 oz 112 17.2 65% 1.0 8% *
Fish, tilapia, cooked, dry heat
100 grams 128 26.2 87% 2.7 18% *
4 oz 145 29.7 87% 3.0 18%  
Fish, tilapia, raw
100 grams 96 20.1 89% 1.7 16% *
4 oz 109 22.8 89% 1.9 16% *
Fish, tilefish, raw
.5 fillet 185 33.8 78% 4.5 21%  
100 grams 96 17.5 78% 2.3 21% *
4 oz 109 19.8 78% 2.6 21% *
Fish, tuna, fresh, skipjack, raw
.5 fillet 204 43.6 91% 2.0 9% *
100 grams 103 22.0 91% 1.0 9% *
4 oz 117 24.9 91% 1.1 9% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, tuna, fresh, yellowfin, raw
100 grams 108 23.4 92% 1.0 8% *
4 oz 122 26.5 92% 1.1 8% *
Fish, tuna, light, canned in water, drained solids
1 cup, solid or chunks 179 39.3 94% 1.3 6% *
100 grams 116 25.5 94% 0.8 6% *
4 oz 132 28.9 94% 0.9 6% *
Fish, tuna, light, canned in water, without salt, drained solids
1 can 191 42.1 94% 1.4 6% *
100 grams 116 25.5 94% 0.8 6% *
4 oz 132 28.9 94% 0.9 6% *
Fish, tuna, skipjack, fresh, cooked, dry heat
.5 fillet 203 43.4 91% 2.0 9% *
100 grams 132 28.2 91% 1.3 9% *
4 oz 150 32.0 91% 1.5 9% *
Fish, tuna, white, canned in water, drained solids
1 can 220 40.6 79% 5.1 20%  
100 grams 128 23.6 79% 3.0 20% *
4 oz 145 26.8 79% 3.4 20%  
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, tuna, white, canned in water, without salt, drained solids
1 can 220 40.6 79% 5.1 20%  
100 grams 128 23.6 79% 3.0 20% *
4 oz 145 26.8 79% 3.4 20%  
Fish, tuna, yellowfin, fresh, cooked, dry heat
100 grams 139 30.0 92% 1.2 8% *
4 oz 158 34.0 92% 1.4 8% *
Fish, whitefish, mixed species, smoked
1 cup, cooked 147 31.8 93% 1.3 8% *
100 grams 108 23.4 93% 0.9 8% *
4 oz 122 26.5 93% 1.1 8% *
Fish, whiting, mixed species, cooked, dry heat
1 fillet 84 16.9 86% 1.2 13% *
100 grams 116 23.5 86% 1.7 13% *
4 oz 132 26.6 86% 1.9 13% *
Fish, whiting, mixed species, raw
1 fillet 83 16.8 87% 1.2 13% *
100 grams 90 18.3 87% 1.3 13% *
4 oz 102 20.8 87% 1.5 13% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Fish, wolffish, Atlantic, cooked, dry heat
.5 fillet 146 26.7 78% 3.6 22%  
100 grams 123 22.4 78% 3.1 22%  
4 oz 139 25.4 78% 3.5 22%  
Fish, wolffish, Atlantic, raw
.5 fillet 147 26.8 78% 3.7 22%  
100 grams 96 17.5 78% 2.4 22% *
4 oz 109 19.8 78% 2.7 22% *
Frog legs, raw
100 grams 73 16.4 96% 0.3 4% *
4 oz 83 18.6 96% 0.3 4% *
Mollusks, abalone, mixed species, raw
100 grams 105 17.1 70% 0.8 6% *
4 oz 119 19.4 70% 0.9 6% *
Mollusks, clam, mixed species, canned, drained solids
1 cup 237 40.9 74% 3.1 12%  
100 grams 148 25.6 74% 2.0 12% *
4 oz 168 29.0 74% 2.2 12% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Mollusks, clam, mixed species, cooked, moist heat
100 grams 148 25.6 74% 2.0 12% *
4 oz 168 29.0 74% 2.2 12% *
20 small 281 48.5 74% 3.7 12%  
Mollusks, clam, mixed species, raw
1 cup 168 29.0 74% 2.2 12% *
100 grams 74 12.8 74% 1.0 12% *
4 oz 84 14.5 74% 1.1 12% *
Mollusks, conch, baked or broiled
1 cup, sliced 165 33.4 86% 1.5 8% *
100 grams 130 26.3 86% 1.2 8% *
4 oz 147 29.8 86% 1.4 8% *
Mollusks, cuttlefish, mixed species, cooked, moist heat
100 grams 158 32.5 88% 1.4 8% *
4 oz 179 36.8 88% 1.6 8% *
Mollusks, cuttlefish, mixed species, raw
100 grams 79 16.2 88% 0.7 8% *
4 oz 90 18.4 88% 0.8 8% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Mollusks, mussel, blue, raw
1 cup 129 17.9 59% 3.4 23%  
100 grams 86 11.9 59% 2.2 23% *
4 oz 98 13.5 59% 2.5 23% *
Mollusks, octopus, common, cooked, moist heat
100 grams 164 29.8 78% 2.1 11% *
4 oz 186 33.8 78% 2.4 11% *
Mollusks, octopus, common, raw
100 grams 82 14.9 78% 1.0 11% *
4 oz 93 16.9 78% 1.2 11% *
Mollusks, scallop, (bay and sea), cooked, steamed
100 grams 112 23.2 88% 1.4 11% *
4 oz 127 26.3 88% 1.6 11% *
Mollusks, scallop, mixed species, imitation, made from surimi
100 grams 99 12.8 55% 0.4 4% *
4 oz 112 14.5 55% 0.5 4% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Mollusks, scallop, mixed species, raw
100 grams 88 16.8 81% 0.8 8% *
4 oz 100 19.0 81% 0.9 8% *
Mollusks, snail, raw
100 grams 90 16.1 76% 1.4 14% *
4 oz 102 18.3 76% 1.6 14% *
Mollusks, squid, mixed species, raw
100 grams 92 15.6 72% 1.4 13% *
4 oz 104 17.7 72% 1.6 13% *
Mollusks, whelk, unspecified, cooked, moist heat
1 oz 78 13.5 74% 0.2 3% *
100 grams 275 47.7 74% 0.8 3% *
4 oz 312 54.1 74% 0.9 3% *
Mollusks, whelk, unspecified, raw
100 grams 137 23.8 74% 0.4 3% *
4 oz 155 27.0 74% 0.5 3% *
List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Turtle, green, raw
100 grams 89 19.8 95% 0.5 5% *
4 oz 101 22.5 95% 0.6 5% *
Mollusks, mussel, blue, cooked, moist heat
100 grams 172 23.8 59% 4.5 23%  
4 oz 195 27.0 59% 5.1 23%  
Fish, sturgeon, mixed species, smoked
100 grams 173 31.2 77% 4.4 22%  
4 oz 196 35.4 77% 5.0 22%  
Mollusks, oyster, Pacific, cooked, moist heat
100 grams 163 18.9 50% 4.6 25%  
4 oz 185 21.4 50% 5.2 25%  
Fish, gefiltefish, commercial, sweet recipe
4 oz 95 10.3 46% 2.0 18% *
Mollusks, oyster, Pacific, raw
4 oz 92 10.7 50% 2.6 25% *


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