high protein fish not salmon

10 High Protein Fish To Eat For A Healthy Heart and Body

You'll thanks us later for high protein fish list

Eating high protein fish improves our health in many ways.

A healthy diet should include the right amounts of nutrients including protein. 

Protein helps maintain a lot of the body’s structure and function.

Meals with high protein fish can improve cardiovascular health, immunity and aging.

Fish is a healthier protein source. And, unlike red meat, it has no adverse health consequences such as cardiovascular diseases.

In this post, we’ll discuss the best high protein fish to eat.

Let’s dive in.


1. Salmon

Salmon is that it is packed with omega-3. Studies show that omega-3 can help improve arterial function and cholesterol levels.

Salmon is also rich in magnesium, an essential compound for reducing visceral fat.

Additionally, salmon provides high protein help with bone and brain health, and maintain lean muscle.

A salmon fillet contains about 21 to 25 grams of protein per 3-ounce serving.

This is similar to protein from steak (about 24 grams).

Research suggests that eating a high protein fish like salmon may protect fetal brain health and reduces the occurrence of age-related memory problems.

2. Tuna

Like salmon, tuna is a hotshot fish and an attractive choice for fish eaters. Why wouldn’t it be? 

You can bake it, grill it, or classically pan-sear it and indulge in its meaty, delectable taste. 

More importantly, its protein content is one of the highest among fishes. 

Canned light tuna, for example, has 198 calories. 

It also has an incredible amount of about 30 grams of protein in a 100-gram serving according to the USDA

3. Sardines

Commonly available in cans, sardines are one of the best high protein fish to eat.

Sardines have 24.62 grams of protein and 208 calories in a 100-gram serving. 

It is rich in omega-3 contents, containing about 2.7-7.5 grams per meal. 

Sardines satisfies the recommended nutritional value of the American Heart Association. 

Although it’s still best to have it fresh, ready-to-eat canned sardines are still nutritious. 

Plus, serving it at dinner tables won’t need you to break a sweat. 

Whether you turn it into pasta sauce, mix it with salad, or top some on tacos or biscuits, sardines can be your go-to fish.

4. Anchovy

These little delights are classified as oily fish along with most of the fishes in this list. 

In a 100-gram serving, anchovies offer 28.89 grams of protein with 210 calories. 

Despite the notion of anchovy being salty, it is naturally low in sodium

But since it’s usually put through a curing process for preservation, the briny taste is what comes to mind when presented with anchovy. 


Anchovy is a high nutrient load of omega-3 and essential amino acids

Besides, it’s affordable and an effective and practical supplement to one’s diet. 

Related: These 10 Veggies are Packed With High Protein Per Serving

5. Mackerel 

Mackerel is a rarely acknowledged nourishing gift from the seas.

One of the benefits of Mackerel is that it helps to improve cholesterol and blood pressure. 

Canned mackerel holds 23.19 grams of protein and 156 calories in a 100-gram serving. 

With fresh herbs and aromatics as stuffing, you can smoke, bake, or even roast mackerel

And while it tastes milder than salmon or sardines and anchovies, it is just as savory, perfect for those who are looking for a subtle flavor. 

6. Tilapia

Tilapia that’s cooked using dry heat provides 128 calories and 26.25 grams of protein in a 100-gram slice

Its protein content is something to boast but its flavor? Not that much. 

It’s a versatile fish with flaky, firm meat but it’s kind of bland. 

Fortunately, there’s nothing a proper marinating can’t fix. 

Most commonly served deep-fried, you can also try and grill it, or make a stew with it.

Or you can even bake it with butter and lemon as a sure way to relish lunch.

When buying at the market, it’s advisable to opt for wild tilapia as it is generally found to have better nutrients than farmed ones. 

7. Cod 

Another mild-flavored fish, the cod’s plain taste could be an advantage to new fish lovers who can’t tolerate fishy, pungent flavors, yet. 

In this case, there’s no need to shy away from strong spices like ginger, paprika, cumin, lemon, and parsley when preparing your meal. 

Buttered cod in a skillet is one simple and quick way to enjoy this goody. 

Putting the bland taste aside, it’s nutritious value is telling. 


Cod is high in protein, containing about 23.91 grams per 100 grams serving. And has low calories of 108 grams in a 100-gram fillet.

Researchers in one study concluded that dietary cod protein could potentially help prevent type 2 diabetes

This is because it helps to promote insulin sensitivity.

8. Trout

A hundred-gram smoked trout offers a crushing 35 grams of protein. 

But, there’s a trade-off of high-calorie content as well, reaching up to around 250 calories. 

Here’s the thing though:

One research found that regular consumption of trout is still suggested for ideal dietary benefits. 

A stovetop skillet is excellent for cooking thin trout fillets. If you want lazy dinners, baking garlic butter trout in foil is a good option too.

9. Haddock

If you haven’t heard of haddock to till now, you’re not alone.

survey in Belgium found that haddock is among the least consumed fish species. 

But this little-known fish provides a pretty decent protein content of 25.23 grams with 116 calories per 100-gram of serving. 

In the UK, people seem to be fond of haddock fish and especially fancy them when served with chips. 

Haddock has a neutral-tasting like cod. But you can garnish it with intense seasonings such as black pepper, cayenne pepper, and paprika. 

10. Perch

Our list of the best high protein fish won’t be complete without perch.

Perch fish is usually caught in lakes. 


A 100-gram piece of perch is loaded with 24.38 grams of protein and 114 calories can be obtained from the

It is one of the high-protein fish packed with essential fatty acids and vitamin A

Pan-fried or baked, this fish is great with fresh herbs, butter, and parmesan as well. 

If it’s for perch, spending an afternoon on the lake can be worthwhile. 


Whether you’re a pescetarian or not, adding high protein fish to your meals is a great way to get proteins. 

Of course, everything should be in moderation.

And as much as possible, it’ll be better to have enough of every nutrient there is that food can offer. 

Besides, the American Heart Association only suggests eating fish twice a week. That should be easy enough to do, right? 

And remember, there are a lot more kinds of fish you can savor than just salmon and the nine mentioned above. 

Each with its unique taste and nutrient, you’ll come to appreciate fish and crave seafood in no time.