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List of High Protein Foods - Finfish and Shellfish Products (Seafood)
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:
- The food derives greater than 20% of its calories from protein, and
- 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 |
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