Which fish has the most protein?

Which fish has the most protein? Tuna wins. A 100-gram serving of bluefin tuna packs 29.9 grams of protein, making it the protein champion of the fish world. This beats chicken breast (which has 27 grams) and even some cuts of beef.

Which Fish Give You the Most Protein Per Serving?

The top five protein-packed fish are:

1. Bluefin tuna: 29.9 grams per 100 grams
2. Yellowfin tuna: 29.2 grams per 100 grams
3. Anchovies: 28.9 grams per 100 grams
4. Salmon: 25.4 grams per 100 grams
5. Tilapia: 23.3 grams per 100 grams

These numbers come from the USDA National Nutrient Database, which tracks the nutrition content of thousands of foods. The protein content stays fairly consistent whether you buy fresh, frozen, or canned versions of these fish.

Does Canned Tuna Have as Much Protein as Fresh Tuna?

Yes. Canned tuna delivers almost identical protein levels to fresh tuna. A standard 95-gram can of tuna in spring water contains about 22 grams of protein. This makes canned tuna one of the cheapest protein sources you can buy at around $2 to $4 AUD per can.

Fresh tuna costs between $30 to $60 AUD per kilogram at most Australian fish markets, but canned tuna works out to roughly $21 to $42 AUD per kilogram. You get the same protein benefits for half the price.

What Makes Fish Protein Better Than Other Proteins?

Fish protein contains all nine essential amino acids your body needs but cannot make on its own. Scientists call this a “complete protein.” Your muscles use these amino acids to repair and grow after exercise or daily activities.

Fish protein also digests faster than red meat protein. Research from the American Journal of Clinical Nutrition shows your body absorbs fish protein within 30 to 60 minutes, while beef takes 90 to 120 minutes. This means the protein gets to your muscles quicker.

How Much Fish Do You Need to Eat to Get Enough Protein?

Most adults need about 0.8 grams of protein per kilogram of body weight each day. A person who weighs 70 kilograms needs roughly 56 grams of protein daily. Two servings of tuna (about 200 grams total) would give you 58 grams of protein, meeting your entire daily requirement.

People who train regularly need more protein, usually between 1.6 to 2.2 grams per kilogram of body weight. A 70-kilogram person who trains would need 112 to 154 grams of protein per day. You could meet this target with three to four servings of high-protein fish.

Does Cooking Method Change the Protein Content?

Grilling, baking, and steaming keep almost all the protein intact. Frying adds extra calories from oil but does not reduce the protein content. Deep frying a piece of fish in batter adds carbohydrates and fats, which changes the overall nutrition profile but the fish itself still contains the same amount of protein.

Overcooking fish makes the protein harder to digest but does not destroy it. The protein molecules change shape when exposed to high heat for too long, but your body can still break them down and use them.

What About Mercury in High-Protein Fish?

Larger fish like tuna and swordfish contain more mercury than smaller fish. Mercury builds up in fish tissue over time, and bigger fish live longer and eat more contaminated smaller fish.

Food Standards Australia New Zealand recommends adults eat no more than one serving of large fish per week. Pregnant women and young children should limit consumption even more. Smaller fish like anchovies and sardines contain less mercury because they live shorter lives and eat lower on the food chain.

Which Budget-Friendly Fish Pack the Most Protein?

Canned sardines and canned mackerel give you excellent protein for your money. A 110-gram can of sardines costs about $2 to $3 AUD and delivers 25 grams of protein. Canned mackerel costs roughly the same and provides 23 grams of protein per can.

Frozen fish fillets also work well for budgets. Frozen basa and frozen hoki cost between $12 to $18 AUD per kilogram and contain 18 to 20 grams of protein per 100 grams. While these fish rank lower in protein than tuna, they still beat most other protein sources when you compare cost per gram of protein.

Frequently Asked Questions

Does wild-caught fish have more protein than farmed fish?
No. Studies show wild-caught and farmed fish contain similar protein levels. The main differences appear in fat content and omega-3 levels, not protein.

Can you eat high-protein fish every day?
Yes, but choose smaller fish like sardines, anchovies, and mackerel for daily eating. Save larger fish like tuna for once or twice per week because of mercury concerns.

Does smoked fish have less protein?
No. Smoking adds flavor but does not reduce protein content. Smoked salmon contains the same 25 grams of protein per 100 grams as fresh salmon.

Which fish has the most protein and the least fat?
Cod wins this category with 23 grams of protein and only 0.9 grams of fat per 100 grams. Haddock comes close with 24 grams of protein and 0.6 grams of fat.

Do fish protein powders work as well as eating actual fish?
Yes. Fish protein powder contains the same amino acids as whole fish. The main difference is you miss out on omega-3 fats and other nutrients found in whole fish.