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Seafood is one of the best sources of high-quality protein, essential for muscle growth, repair, and overall health. Beyond protein, seafood is rich in omega-3 fatty acids, vitamins, and minerals, which makes it highly valuable nutritionally. Seafood offers delicious meal options when grilled, baked, steamed, fried, or taken raw. Here’s a detailed guide to the top 20 seafood choices packed with protein, ranked from the highest to the lowest protein content to make it easier for you to choose. I’ve also included their nutritional benefits, the best ways to prepare them, and what you can serve them with.
1. Anchovies
Anchovies contain about 29 grams of protein per 100 grams. The first in this list if seafood choices packed with protein, these tiny, silver-colored fish have a sleek, elongated body and are often found canned or salted. They are commonly used in sauces, and, depending on your culture, you may or may not accept them as a pizza topping. I will reserve my thoughts on that. Anchovies can also be included in salads. They also offer a healthy dose of niacin, which supports brain and skin health. Serve your anchovies with Caesar salad, pasta dishes, or fresh baguette with butter.
2. Octopus
Octopus is another protein-packed dish, delivering about 29 grams per 100 grams. While the octopus has a quite peculiar look with its soft, bulbous head and long, curling tentacles with suction cups, it is actually a delicacy in many cultures around the world. Along the Swahili coast in my home country Kenya, the octopus, known in Swahili as pweza, is believed to also give some unmentionable powers to the human body. Octopus is commonly boiled, grilled, or braised in stews. It is rich in iron and vitamin B12, essential for red blood cell production. enjoy your octopus with garlic butter, lemon potatoes, or a Mediterranean-style salad.
3. Tuna
Tuna provides a whopping 25-30 grams of protein per 100 grams. This fish has a streamlined, torpedo-shaped body and is known for its deep red flesh. Whether grilled, seared, or canned, this fish is a lean, high-protein option that’s perfect for salads and sandwiches. Tuna salads and sandwiches are so popular all over the United States. The best part about it is that a lot of tuna is sold ready for consumption, and all you have to do is mix it with whatever you’re serving it with. You can also enjoy tuna with avocado slices, quinoa salad, or simply with a marinade on it, like a soy-ginger marinade.
4. Sardines
Sardines are small, oily fish that have silver scales. They come in at around 25 grams of protein per 100 grams. Sardines are often enjoyed canned, grilled, or tossed into salads. Like their counterparts which are a staple in East Africa especially around the Lake Victoria region, locally known as omena, sardines are also packed with calcium and omega-3s, promoting heart and bone health. Serve your sardines with toasted sourdough, roasted tomatoes, or pasta, but if you find yourself in Kenya, Tanzania, or Uganda, there is no better way to eat omena than with ugali.
5. Clams
Clams are small, round shellfish with hard, ridged shells and a soft, chewy interior. They contain about 25 grams of protein per 100 grams. Enjoy them steamed, baked, or added to soups. They’re also a great source of iron, which helps transport oxygen throughout the body. Clams are best served with garlic butter sauce, white wine pasta, or in clam chowder, an extremely popular dish in the Northeast of the US as I also mention in this article which covers popular dishes in different regions of the U.S.
6. Mussels
Mussels provide around 24 grams of protein per 100 grams. Mussels are dark, oblong shellfish with a plump, orange interior and a slightly sweet taste. Steamed with garlic and white wine, they offer a fantastic source of omega-3s and vitamin B12 for brain function. Mussels are best served with crusty bread, fries, or creamy garlic sauce.
7. Swordfish
Swordfish is a meaty, firm-textured fish that offers about 24 grams of protein per 100 grams. It has a long, flat body with a distinctive, sword-like bill. The flesh is dense and mild in flavor, making it excellent for grilling or pan-searing. It is also a great source of selenium, which supports immune function. Swordfish is often served with mango salsa, roasted vegetables, or a citrus butter sauce.
8. Halibut
Halibut is a firm-textured fish with approximately 23 grams of protein per 100 grams. It has a flat, diamond-shaped body and white, flaky flesh. It shines when grilled, roasted, or poached, and other than protein, it is rich in magnesium and selenium for immune support. Enjoy halibut with roasted asparagus, lemon butter sauce, or mashed sweet potatoes.
9. Herring
Herring are slender, silver fish. They deliver about 23 grams of protein per 100 grams. They are frequently smoked, grilled, or pickled, and they’re loaded with omega-3s and vitamin D, essential for cardiovascular health. Herring can be served with rye bread, mustard sauce, or pickled onions.
10. Eel
Eel is a rich, fatty fish that contains about 23 grams of protein per 100 grams. It has a long, snake-like body with smooth, scale-less skin. Commonly grilled or smoked, eel is a staple in Japanese and Korean cuisine. It is high in vitamin A, which promotes healthy vision and skin. Eel is often served with sticky rice, soy-based glaze, or seaweed salad.
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11. Salmon
Salmon has around 22-25 grams of protein per 100 grams. This fish is known for its rich, pink-orange flesh and smooth texture. Whether baked, grilled, or pan-seared, it’s a fantastic source of heart-healthy omega-3 fatty acids. I love salmon and I make it quite frequently, so I’ve linked some of my favorite salmon recipes here for you to explore and hopefully try: (1) honey butter garlic salmon bites and (2) pan-seared herb butter salmon. I like to serve salmon with steamed, roasted, or sautéed vegetables, and wild rice or baked potatoes.
12. Mackerel
Mackerel, a fish with shiny, striped skin and a rich, oily texture, serves up approximately 21 grams of protein per 100 grams. Mackerel can be grilled, smoked, or canned. It’s rich in omega-3s and vitamin D, which contribute to strong bones and a healthy heart. On the Kenyan coast, mackerel is commonly rubbed with garlic and fried, or made into stews, and served with ugali and leafy greens like mchicha (spinach) or sukumawiki (kale). Some other cultures serve it with pickled beets, roasted potatoes, or mustard glaze.
13. Tilapia
Tilapia is a mild white fish with about 21 grams of protein per 100 grams. It has a delicate, flaky texture and is best enjoyed baked, deep-fried, stewed, broiled, or pan-fried in the case of tilapia fillet. It is a great source of potassium, which supports muscle function. This is another fish that is highly loved in my household. As such, I make it quite frequently. Check out my recipes for fried whole tilapia stew, fresh tilapia stew, and smoked tilapia in groundnut batter sauce – a traditional dish in Uganda and Kenya. You may also serve tilapia with mango salsa, sautéed spinach, or lemon rice.
14. Pollock
Pollock no doubt makes it to the list of the top 20 seafood choices packed with protein. Pollock contains about 20 grams of protein per 100 grams and is a mild white fish often used in fish sticks and fillets. This lean fish is high in vitamin B6, which aids brain function. It is best served with tartar sauce, coleslaw, or steamed broccoli.
15. Shrimp
Shrimp packs in about 20 grams of protein per 100 grams. These small, pink, and curved shellfish are versatile and can be boiled, grilled, sautéed, or added to stir-fries. Check out my recipe for crispy fried shrimp. Shrimp is a low-calorie seafood option rich in selenium for cell health. Serve it with garlic butter, pasta, or tomato/ avocado salad.
16. Cod
Cod is a mild-flavored white fish with around 20 grams of protein per 100 grams. It has a firm, flaky texture and is typically baked, broiled, or fried. It’s a great source of vitamins B6 and B12, essential for energy metabolism. Cod is often served with lemon butter sauce, roasted vegetables, or mashed potatoes.
17. Scallops
Scallops provide about 20 grams of protein per 100 grams. These round, creamy-white shellfish have a naturally sweet and tender taste. They are best when seared or grilled and are rich in magnesium for nerve function. Scallops are best served with risotto, garlic butter sauce, or pea purée.
18. Lobster
Lobster contains about 19 grams of protein per 100 grams. This shellfish has a hard, red shell when cooked and tender, sweet meat. Typically boiled or grilled with butter and herbs, it’s packed with phosphorus, essential for bone and kidney health. Lobster is best served with garlic butter, mac and cheese, or corn on the cob.
19. Crab
Crab meat clocks in at 19 grams of protein per 100 grams. Crabs have hard, spiny shells and sweet, flaky meat. Whether steamed, turned into crab cakes, or used in soups, it’s an excellent source of zinc, which supports immune function. Crab meat is best served with spicy remoulade sauce, creamy coleslaw, or avocado salad.
20. Haddock
The final on this list of seafood choices packed with protein is Haddock. Haddock is a lean fish with about 19 grams of protein per 100 grams. It has a long, slender body with white, flaky meat. Often baked or pan-fried, it’s low in fat and loaded with selenium, an antioxidant that helps fight oxidative stress. Haddock is best served with tartar sauce, roasted Brussels sprouts, or lemony rice.
Conclusion
The list is long for seafood choices packed with protein. As you’ll notice, all seafood listed herein is generally packed with high amounts of protein, with number 20 on this list containing a whopping 19 grams per 100 grams! Therefore, including seafood in your diet is a wonderful way to boost your protein intake. Even better, there’s a protein-packed seafood option for everyone, whether you prefer lean white fish, oily varieties rich in omega-3s, or shellfish with unique flavors. So, don’t hold back. Experiment with different seafood and cooking methods and enjoy the diverse benefits of seafood in your meals.
My Amazon Affiliate Links
Please purchase any items you may need to make these dishes through these links to support this blog. I will earn commissions at no additional cost to you. Thank you very much!
- Masterclass Cookware Set (Non-stick): https://amzn.to/3AeB02M
- Pioneer Woman Complete Kitchen Set: https://amzn.to/4cl8lXg
- Blue Diamond Cookware Set (Non-stick): https://amzn.to/3LZjr9s
- ProCoat Non-stick frying pan: https://amzn.to/3XacJEl
- Wooden spoons: https://amzn.to/3YBuDRp
- Bamboo cutting boards set: https://amzn.to/3YLL1ip
- Pioneer Woman knives set: https://amzn.to/3AjRkQ5
