ProteinTally

Rankings

Ranked by protein per serving

Highest-protein seafood per serving

The seafood with the most protein in one serving, ranked from most to least. Servings are each food's own USDA portion and are printed on every row.

121 of the 796 foods in the ProteinTally database are seafood.

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. Compare these foods per 100 g.

  1. 1WhelkSeafood · 3 oz cooked (85 g) · 47.7 g per 100 g40.5g
  2. 2ConchSeafood · 1 cup sliced (127 g) · 26.3 g per 100 g33.4g
  3. 3CuttlefishSeafood · 3 oz cooked (85 g) · 32.5 g per 100 g27.6g
  4. 4Smoked sturgeonSeafood · 3 oz (85 g) · 31.2 g per 100 g26.5g
  5. 5CevicheSeafood · 1 cup (250 g) · 10.5 g per 100 g26.3g
  6. 6Bluefin tunaSeafood · 3 oz cooked (85 g) · 29.9 g per 100 g25.4g
  7. 7OctopusSeafood · 3 oz cooked (85 g) · 29.8 g per 100 g25.3g
  8. 8Yellowtail (hamachi)Seafood · 3 oz cooked (85 g) · 29.7 g per 100 g25.2g
  9. 9Tuna steak (yellowfin)Seafood · 3 oz cooked (85 g) · 29.2 g per 100 g24.8g
  10. 10Light tuna (canned in oil)Seafood · 3 oz drained (85 g) · 29.1 g per 100 g24.7g
  11. 11Fish roeSeafood · 3 oz cooked (85 g) · 28.6 g per 100 g24.3g
  12. 12Skipjack tunaSeafood · 3 oz cooked (85 g) · 28.2 g per 100 g24g
  13. 13TroutSeafood · 3 oz cooked (85 g) · 26.6 g per 100 g22.6g
  14. 14Albacore tuna (canned in oil)Seafood · 3 oz drained (85 g) · 26.5 g per 100 g22.5g
  15. 15Sockeye salmonSeafood · 3 oz cooked (85 g) · 26.5 g per 100 g22.5g
  16. 16Canned sockeye salmonSeafood · 3 oz drained (85 g) · 26.3 g per 100 g22.4g
  17. 17Milkfish (bangus)Seafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  18. 18Red snapperSeafood · 3 oz cooked (85 g) · 26.3 g per 100 g22.4g
  19. 19Spiny lobsterSeafood · 3 oz cooked (85 g) · 26.4 g per 100 g22.4g
  20. 20TilapiaSeafood · 3 oz cooked (85 g) · 26.2 g per 100 g22.3g
  21. 21King mackerelSeafood · 3 oz cooked (85 g) · 26 g per 100 g22.1g
  22. 22Canned jack mackerelSeafood · 1/2 cup (95 g) · 23.2 g per 100 g22g
  23. 23Chum salmonSeafood · 3 oz cooked (85 g) · 25.8 g per 100 g21.9g
  24. 24BluefishSeafood · 3 oz cooked (85 g) · 25.7 g per 100 g21.8g
  25. 25Chinook salmonSeafood · 3 oz cooked (85 g) · 25.7 g per 100 g21.8g
  26. 26ClamsSeafood · 3 oz cooked (85 g) · 25.6 g per 100 g21.8g
  27. 27Canned tuna (in water)Seafood · 3 oz drained (85 g) · 25.5 g per 100 g21.7g
  28. 28Wild Atlantic salmonSeafood · 3 oz cooked (85 g) · 25.4 g per 100 g21.6g
  29. 29Smoked haddockSeafood · 3 oz (85 g) · 25.2 g per 100 g21.4g
  30. 30Atlantic pollockSeafood · 3 oz cooked (85 g) · 24.9 g per 100 g21.2g
  31. 31Yellow perchSeafood · 3 oz cooked (85 g) · 24.9 g per 100 g21.2g
  32. 32GrouperSeafood · 3 oz cooked (85 g) · 24.8 g per 100 g21.1g
  33. 33Striped mulletSeafood · 3 oz cooked (85 g) · 24.8 g per 100 g21.1g
  34. 34Northern pikeSeafood · 3 oz cooked (85 g) · 24.7 g per 100 g21g
  35. 35Canned salmonSeafood · 3 oz drained (85 g) · 24.6 g per 100 g20.9g
  36. 36Pink salmonSeafood · 3 oz cooked (85 g) · 24.6 g per 100 g20.9g
  37. 37Sardines (canned)Seafood · 3 oz drained (85 g) · 24.6 g per 100 g20.9g
  38. 38TilefishSeafood · 3 oz cooked (85 g) · 24.5 g per 100 g20.8g
  39. 39WalleyeSeafood · 3 oz cooked (85 g) · 24.5 g per 100 g20.8g
  40. 40WhitefishSeafood · 3 oz cooked (85 g) · 24.5 g per 100 g20.8g
  41. 41Ahi tuna (raw)Seafood · 3 oz raw (85 g) · 24.4 g per 100 g20.7g
  42. 42Farmed coho salmonSeafood · 3 oz cooked (85 g) · 24.3 g per 100 g20.7g
  43. 43Canned clamsSeafood · 3 oz drained (85 g) · 24.2 g per 100 g20.6g
  44. 44Freshwater bassSeafood · 3 oz cooked (85 g) · 24.2 g per 100 g20.6g
  45. 45Porgy (scup)Seafood · 3 oz cooked (85 g) · 24.2 g per 100 g20.6g
  46. 46ShrimpSeafood · 3 oz cooked (85 g) · 24 g per 100 g20.4g
  47. 47MackerelSeafood · 3 oz cooked (85 g) · 23.8 g per 100 g20.2g
  48. 48MusselsSeafood · 3 oz cooked (85 g) · 23.8 g per 100 g20.2g
  49. 49Rainbow troutSeafood · 3 oz cooked (85 g) · 23.8 g per 100 g20.2g
  50. 50Albacore tuna (canned in water)Seafood · 3 oz drained (85 g) · 23.6 g per 100 g20.1g
  51. 51EelSeafood · 3 oz cooked (85 g) · 23.6 g per 100 g20.1g
  52. 52Florida pompanoSeafood · 3 oz cooked (85 g) · 23.7 g per 100 g20.1g
  53. 53Mahi mahiSeafood · 3 oz cooked (85 g) · 23.7 g per 100 g20.1g
  54. 54Sea bassSeafood · 3 oz cooked (85 g) · 23.6 g per 100 g20.1g
  55. 55Snow crabSeafood · 3 oz cooked (85 g) · 23.7 g per 100 g20.1g
  56. 56Spanish mackerelSeafood · 3 oz cooked (85 g) · 23.6 g per 100 g20.1g
  57. 57Alaska pollockSeafood · 3 oz cooked (85 g) · 23.5 g per 100 g20g
  58. 58WhitingSeafood · 3 oz cooked (85 g) · 23.5 g per 100 g20g
  59. 59Coho salmonSeafood · 3 oz cooked (85 g) · 23.4 g per 100 g19.9g
  60. 60Smoked whitefishSeafood · 3 oz (85 g) · 23.4 g per 100 g19.9g
  61. 61SwordfishSeafood · 3 oz cooked (85 g) · 23.4 g per 100 g19.9g
  62. 62Canned pink salmonSeafood · 3 oz drained (85 g) · 23.1 g per 100 g19.6g
  63. 63HerringSeafood · 3 oz cooked (85 g) · 23 g per 100 g19.6g
  64. 64CarpSeafood · 3 oz cooked (85 g) · 22.9 g per 100 g19.5g
  65. 65Wild rainbow troutSeafood · 3 oz cooked (85 g) · 22.9 g per 100 g19.5g
  66. 66CodSeafood · 3 oz cooked (85 g) · 22.8 g per 100 g19.4g
  67. 67Striped bassSeafood · 3 oz cooked (85 g) · 22.7 g per 100 g19.3g
  68. 68LingcodSeafood · 3 oz cooked (85 g) · 22.6 g per 100 g19.2g
  69. 69Orange roughySeafood · 3 oz cooked (85 g) · 22.6 g per 100 g19.2g
  70. 70Rainbow smeltSeafood · 3 oz cooked (85 g) · 22.6 g per 100 g19.2g
  71. 71HalibutSeafood · 3 oz cooked (85 g) · 22.5 g per 100 g19.1g
  72. 72Dungeness crabSeafood · 3 oz cooked (85 g) · 22.3 g per 100 g19g
  73. 73RockfishSeafood · 3 oz cooked (85 g) · 22.2 g per 100 g18.9g
  74. 74SalmonSeafood · 3 oz cooked (85 g) · 22.1 g per 100 g18.8g
  75. 75Breaded fried shrimpSeafood · 3 oz (85 g) · 21.4 g per 100 g18.2g
  76. 76Pacific herringSeafood · 3 oz cooked (85 g) · 21 g per 100 g17.9g
  77. 77Salt codSeafood · 1 oz dried (28 g) · 62.8 g per 100 g17.6g
  78. 78TurbotSeafood · 3 oz cooked (85 g) · 20.6 g per 100 g17.5g
  79. 79ScallopsSeafood · 3 oz cooked (85 g) · 20.5 g per 100 g17.4g
  80. 80Canned shrimpSeafood · 3 oz drained (85 g) · 20.4 g per 100 g17.3g
  81. 81Dried shrimpSeafood · 1/4 cup (33.8 g) · 51 g per 100 g17.2g
  82. 82HaddockSeafood · 3 oz cooked (85 g) · 20 g per 100 g17g
  83. 83AbaloneSeafood · 3 oz fried (85 g) · 19.6 g per 100 g16.7g
  84. 84CalamariSeafood · 3 oz cooked (85 g) · 19.4 g per 100 g16.5g
  85. 85CrabSeafood · 3 oz cooked (85 g) · 19.4 g per 100 g16.5g
  86. 86Tuna saladSeafood · 1/2 cup (102.5 g) · 16 g per 100 g16.4g
  87. 87LobsterSeafood · 3 oz cooked (85 g) · 19 g per 100 g16.2g
  88. 88OystersSeafood · 3 oz cooked (85 g) · 18.9 g per 100 g16.1g
  89. 89Kippered herringSeafood · 1 large fillet (65 g) · 24.6 g per 100 g16g
  90. 90Pacific codSeafood · 3 oz cooked (85 g) · 18.7 g per 100 g15.9g
  91. 91Sardines in tomato sauceSeafood · 2 sardines (76 g) · 20.9 g per 100 g15.9g
  92. 92MonkfishSeafood · 3 oz cooked (85 g) · 18.6 g per 100 g15.8g
  93. 93Ocean perchSeafood · 3 oz cooked (85 g) · 18.5 g per 100 g15.7g
  94. 94CatfishSeafood · 3 oz cooked (85 g) · 18.4 g per 100 g15.6g
  95. 95Greenland halibutSeafood · 3 oz cooked (85 g) · 18.4 g per 100 g15.6g
  96. 96Smoked salmon (lox)Seafood · 3 oz (85 g) · 18.3 g per 100 g15.6g
  97. 97Fried catfishSeafood · 3 oz (85 g) · 18.1 g per 100 g15.4g
  98. 98Blue crabSeafood · 3 oz cooked (85 g) · 17.9 g per 100 g15.2g
  99. 99Canned crab meatSeafood · 3 oz drained (85 g) · 17.9 g per 100 g15.2g
  100. 100Fried calamariSeafood · 3 oz (85 g) · 17.9 g per 100 g15.2g

Top 100 shown of 121 foods in this list. Browse the full food database for everything else.

Quick answers

Highest-protein seafood per serving FAQ

Which food in this ranking has the most protein per 100g?

Of the 100 foods listed here, Salt cod has the most protein per 100 g, at 62.8 g. A typical 1 oz dried serving (28 g) provides 17.6 g.

How were these foods ranked?

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. 121 of the 796 foods in the ProteinTally database are seafood. Figures come from each food's USDA record.

How much protein does whelk have?

Whelk tops this list at 40.5 g. It provides 40.5 g of protein per 3 oz cooked (85 g), which is 47.7 g per 100 g.

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