🐟 Category · 24 foods

Fish & seafood

Fish and shellfish deliver high-quality protein with, in most cases, far less saturated fat than red meat. Their standout feature is the long-chain omega-3 fatty acids EPA and DHA, concentrated in oily fish like salmon, mackerel, sardines and herring — fats that are strongly associated with cardiovascular and brain health and are difficult to obtain elsewhere in the diet.

Seafood is also a leading source of iodine and selenium, and shellfish such as oysters and clams are remarkably rich in zinc, iron and B12. White fish (cod, haddock, tilapia) is extremely lean — almost pure protein and water — making it a favourite for anyone counting calories. The main considerations are mercury in a few large predatory species and the sodium added to smoked and canned products.

Below is every fish and shellfish entry in the database, per 100 g, with rankings to find the leanest and most protein-dense.

24foods listed
106avg kcal / 100 g
26.9gmost protein: Anchovies 43.9lowest kcal: Squid

Most protein

1Anchovies, canned in olive oil, with salt, drained26.9 g2Tuna, ahi or yellowfin, frozen, wild caught24.7 g3Crustaceans, shrimp, cooked24 g4Fish, salmon, sockeye, wild caught22.3 g5Fish, salmon, Atlantic, farmed, cooked, dry heat22.1 g6Snapper, frozen, wild caught20.7 g7Fish, salmon, Atlantic, farm raised20.3 g8Mahi mahi, frozen, wild caught19.8 g

Most potassium

1Halibut, frozen, wild caught430 mg2Tuna, ahi or yellowfin, frozen, wild caught420 mg3Swordfish, frozen, wild caught414 mg4Mahi mahi, frozen, wild caught408 mg5Fish, salmon, Atlantic, farmed, cooked, dry heat384 mg6Fish, salmon, Atlantic, farm raised378 mg7Alaska Pollock353 mg8Snapper, frozen, wild caught349 mg

All fish & seafood 24 foods · per 100 g

Alaska Pollock78.5 kcalAnchovies, canned in olive oil, with salt, drained206 kcalCod, Pacific or Alaskan, frozen, wild caught60.8 kcalCrustaceans, crab, blue swimming, lump, pasteurized, refrigerated81 kcalCrustaceans, shrimp, cooked99 kcalCrustaceans, shrimp, farm raised71.4 kcalFish, catfish, farm raised129 kcalFish, cod, Atlantic, wild caught66 kcalFish, salmon, Atlantic, farm raised197 kcalFish, salmon, Atlantic, farmed, cooked, dry heat206 kcalFish, salmon, sockeye, wild caught130 kcalFish, tilapia, farm raised94.7 kcalFish, tuna, light, canned in water, drained solids90 kcalHalibut, frozen, wild caught81.3 kcalLobster, tail only, frozen, wild caught58.8 kcalMahi mahi, frozen, wild caught83.7 kcalScallops, bay, Patagonian, frozen, wild caught78.5 kcalScallops, sea, frozen, wild caught66.4 kcalSea bass, Chilean, frozen, wild caught209 kcalSnapper, frozen, wild caught89.5 kcalSnow crab, legs only, frozen69.2 kcalSquid , frozen, tubes only43.9 kcalSwordfish, frozen, wild caught152 kcalTuna, ahi or yellowfin, frozen, wild caught102 kcal

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