How much protein is in fish?
Most cooked fish provides roughly 20 to 30 g of protein per 100 g. Tuna and some lean white fish sit near the upper end, while fattier fish can be slightly lower by weight because more of the portion is fat. Species and preparation determine the exact value.
Key takeaways
- Most cooked fish supplies about 20 to 30 g of protein per 100 g.
- Tuna and lean white fish are among the most protein-dense common choices.
- Salmon remains high in protein while providing more fat than cod or tuna.
- Chicken breast usually has more protein per 100 g, but normal fish servings still provide a substantial amount.
- Use the label for canned, smoked, breaded or prepared fish.
Most cooked fish provides about 20 to 30 g of protein per 100 g. The exact figure depends on species, fat content and water lost during cooking. That range makes fish a concentrated protein food even when it does not sit at the top of a chart.
Protein in fish per 100 g chart
| Per 100 g | Per 150 g | |
|---|---|---|
| Tuna | about 29 g | about 44 g |
| Tilapia | about 26 g | about 39 g |
| Trout | about 24 g | about 36 g |
| Cod | about 23 g | about 35 g |
| Salmon | about 22 g | about 33 g |
- 29 gTuna100 g
- 23 gCod100 g
- 22 gSalmon100 g
- 24 gTrout100 g
- 26 gTilapia100 g
- 24 gMackerel100 g
Database entries vary by species and cooking method. Treat the figures as comparisons, not promises about every fillet.
| Fish, cooked | Protein per 100 g | Protein in 150 g |
|---|---|---|
| Tuna | about 29 g | about 44 g |
| Tilapia | about 26 g | about 39 g |
| Trout | about 24 g | about 36 g |
| Mackerel | about 24 g | about 36 g |
| Cod | about 23 g | about 35 g |
| Salmon | about 22 g | about 33 g |
Which fish has the highest protein?
Tuna often ranks near the top among familiar fish, especially when cooked or canned and drained. Tilapia and other lean fish can be close. The apparent winner changes with water and fat content, and a larger salmon fillet can provide more total protein than a smaller tuna serving.
Choose fish for the whole meal, price and preference, not a one-gram victory in a table.
Fish versus chicken
Cooked skinless chicken breast is around 31 g protein per 100 g, so it generally beats fish on protein density. The difference is modest in a full serving:
- 150 g cooked chicken breast: about 47 g protein.
- 150 g cooked tuna: about 44 g.
- 150 g cooked cod: about 35 g.
- 150 g cooked salmon: about 33 g.
If you enjoy fish, there is no protein reason to replace every fillet with chicken. See protein in chicken breast for raw, cooked and portion differences.
Fish versus beef
Lean cooked beef and many fish overlap in the mid-20-g range per 100 g. Beef cut and fat level matter. Fish species and preparation matter. Both can provide 30 g or more in an ordinary main-meal serving.
Canned, smoked and breaded fish
Canned fish should be compared by drained weight. Smoked products may contain much more sodium. Breading adds non-protein weight, so breaded fillets usually provide less protein per 100 g than plain fish. For all three, the package label is more relevant than a generic raw-fish entry.
What number should you log?
Use the species-specific label when possible. Without one, 25 g protein per 100 g cooked fish is a reasonable broad estimate. Use 22 g for salmon, 23 g for cod and 29 g for tuna when you know the type.
More questions about Protein in food
Which fish has the most protein?
Cooked tuna is often among the highest common options per 100 g. Several lean fish are close enough that serving size matters more than the ranking.
Does fish have more protein than chicken?
Cooked chicken breast is usually higher per 100 g than most fish. A normal 150 g serving of either can still provide roughly 30 to 45 g of protein.
Does fish have more protein than beef?
They overlap. Lean cooked beef and many cooked fish provide protein in the mid-20s per 100 g. Cut, species, fat and cooking method can change the order.
