Fish & Seafood
Lean white fish, oily omega-3 fish, canned tuna and shellfish with protein, fat and micronutrient data. Lean protein, plus heart-healthy fats from the oily kinds.
Most protein per calorie in this group: Shrimp (raw) (23.6 g per 100 kcal).
| # | Food | kcal | Protein | Carbs | Fat | Fiber | P / 100 kcal |
|---|---|---|---|---|---|---|---|
| 1 | Tuna, light, canned in oil (drained) | 198 | 29.1 | 0 | 8.2 | 0 | 14.7 |
| 2 | Tuna, light, canned in water (drained) | 116 | 25.5 | 0 | 0.8 | 0 | 22.0 |
| 3 | Sardines, canned in oil, with bones (drained) | 208 | 24.6 | 0 | 11.5 | 0 | 11.8 |
| 4 | Tuna, yellowfin steak (raw) | 109 | 24.4 | 0 | 0.5 | 0 | 22.4 |
| 5 | Trout, rainbow, farmed (raw) | 141 | 20.8 | 0 | 6.2 | 0 | 14.8 |
| 6 | Salmon, Atlantic, farmed (raw) | 208 | 20.4 | 0 | 13.4 | 0 | 9.8 |
| 7 | Tilapia (raw) | 96 | 20.1 | 0 | 1.7 | 0 | 20.9 |
| 8 | Shrimp (raw) | 85 | 20.1 | 0 | 0.5 | 0 | 23.6 |
| 9 | Salmon, Atlantic, wild (raw) | 142 | 19.8 | 0 | 6.3 | 0 | 13.9 |
| 10 | Mackerel, Atlantic (raw) | 205 | 18.6 | 0 | 13.9 | 0 | 9.1 |
| 11 | Halibut (raw) | 91 | 18.6 | 0 | 1.3 | 0 | 20.4 |
| 12 | Sea bass (raw) | 97 | 18.4 | 0 | 2 | 0 | 19.0 |
| 13 | Smoked salmon (cold-smoked) | 117 | 18.3 | 0 | 4.3 | 0 | 15.6 |
| 14 | Cod, Atlantic (raw) | 82 | 17.8 | 0 | 0.7 | 0 | 21.7 |
| 15 | Scallops (raw) | 69 | 12.1 | 3.2 | 0.5 | 0 | 17.5 |
| 16 | Mussels, blue (raw) | 86 | 11.9 | 3.7 | 2.2 | 0 | 13.8 |
Quick picks
Tuna, light, canned in oil (drained)
The oil adds roughly 80 kcal per 100 g compared with tuna in water, even after draining.
→Tuna, light, canned in water (drained)
Cheap, shelf-stable, nearly pure protein; light tuna is lower in mercury than albacore.
→Sardines, canned in oil, with bones (drained)
You eat the bones, which makes them a top calcium source on top of the omega-3s and vitamin D.
→Tuna, yellowfin steak (raw)
Sear for 1-2 minutes per side. It's almost pure protein with very little fat.
→Trout, rainbow, farmed (raw)
A milder, usually cheaper oily fish than salmon with good omega-3 content.
→Salmon, Atlantic, farmed (raw)
A top food source of EPA/DHA omega-3s and vitamin D. Aim for oily fish twice a week.
→Tilapia (raw)
A mild, inexpensive white fish that takes on any seasoning.
→Shrimp (raw)
Cooks in 2-3 minutes, so a bag of frozen peeled shrimp makes a fast high-protein dinner.
→Salmon, Atlantic, wild (raw)
Leaner than farmed salmon with a similar protein content, though usually pricier.