How Much Protein is in 100 Grams of Fish?

Fish is one of the world’s healthiest foods with abundant source protein. It tastes good and gives the body a range of nutrients to function properly.

Animal proteins are generally superior to plant proteins, and fish is one of the most affordable animal protein sources. Polyunsaturated fatty acids (PUFAs), especially omega-3 PUFAs, are abundant in fish oil.

You get 22 gms of protein in 100 gms of fish you consume. The main reason why you should add fish in your meal is get much protein with nil transfat.

Let’s dig deep into the nutritional and health benefits of incorporating fish into your diet.

What is the Nutritional Value in 100 gms Fish?

Fishes are an outstanding source of nutrients, and regular fish intake has several positive health effects. Omega-3 fatty acids are abundant in saltwater fish.

The nutritional content for 100 gms cooked salmon fish is as follows:

Nutritional Facts

Estimated Values


206 kcal


22 gm


12 gm


63 mg


61 mg


384 mg


0 gm


0 gm

Vitamin A


Vitamin C






Rich in Omega-3:

Omega-3 fatty acids, essential for the wellness of your body and brain, are also abundant in fish.

Vitamins and Minerals:

Besides being a fantastic source of minerals like iron, zinc, iodine, magnesium, and potassium, fish is also a great source of vitamins like Vitamin D and B2, calcium, and phosphorus.

Protein in fish

What Fish are High in Protein?

According to the FDA (Food and Drug Administration), the following fish are excellent sources of protein: (serving size – 100gms)

Here is the list of fish with high protein:

Type of Fish





30.9 gm

1.7 gm

154.7 kcal


29.7 gm

13 gm

247.6 kcal


26 gm

4.7 gm

154.7 kcal

Atlantic Mackeral

28.5 gm

21 gm

311.9 kcal


(Canned in Oil)

34.5 gm

11.9 gm

250 kcal


23.8 gm

11.9 gm

205.9 kcal


23.8 gm

1 gm

107 kcal


26 gm

2.9 gm

130.9 kcal


25 gm

1 gm

119 kcal


27 gm

2.3 gm

142.8 kcal


23.8 gm

1 gm

107 kcal


23.8 gm

7 gm

166.6 kcal

Ocean Perch

25 gm

2.3 gm

130.9 kcal


26.6 gm

1.7 gm

129.7 kcal


(about 6 large or 14 small)

32 gm

1 gm

166.6 kcal


25 gm

1.7 gm

119 kcal

Be aware that fish itself, as a protein, does not include any carbohydrates unless it is prepared with flour or another substance that contains carbohydrates.

The number of calories in your fish will vary depending on how you prepare it. Fish that have been baked, grilled, or broiled have the fewest calories.

Health Benefits of Consuming Fish:

The body needs a range of nutrients for healthy functioning, and fish not only tastes good but also gives those nutrients to the body. Fish is one of the most nutritious foods available. 

This is because they include a lot of healthy minerals, vitamins, proteins, and omega-3 fatty acids that are extremely good for the body.

Here are a few reasons why it’s essential to increase your fish intake.

Improves Eye Health:

One of the many factors why you should eat more fish and include it in your diet is that it is great for your eyes.

It is advised that you take more fish due to the strain produced on our eyes by using electronic gadgets such as computers and smartphones.

This is because omega-3 fatty acids are present, which support eye health by nourishing and maintaining it.

Reduces the Risk of Heart Disease:

It would be best if you eat more fish because research has shown that it reduces your risk of cardiovascular disease.

This is due to the presence of omega-3 fatty acids, which reduce blood clotting and help with various other heart-related problems.

Keeps Bones Stronger:

Eating more fish is also recommended because it helps to strengthen existing bone, which facilitates the growth of new bone. This is because fish contain vitamin D in their flesh. Vitamin D deficiency can cause bone fragility.

Therefore, maintaining a high fish intake benefits one’s overall health.

Increases Your Cognitive Abilities:

Another reason why you should increase your fish consumption is that it can improve brain performance. According to research, our brains frequently change as we age.

As a result, increasing your fish consumption may help delay the rate at which your cognitive abilities decline. This is a result of the omega-3 fatty acids in fish’s composition.

So, increasing your fish consumption will help your memory and brain function.

Effective Depression Treatment:

One of the effective remedies for depression is to maintain a regular eating pattern. This is because fish contains fish oil in their bodies.

Changes in hormone levels and brain chemistry may cause depression symptoms.

Eating a lot of fish will maintain the chemical balance in the brain because fish and fish oil both have neuro-protective properties.

Helps with Weight Loss:

There are many delicious ways to enjoy a variety of fish, and eating lean protein during meals can be a significant part of long-term weight loss and management.

Most types of fish are greater in protein and lower in fat and calories when compared to other meats.

Because of this, fish is a fantastic addition to satisfying, nutritious meals that can aid in weight loss and management.

Excellent Collagen Source:

While bone broth and collagen supplements are common sources of collagen, fish is a surprising source of collagen.

Fish-based collagen might even be healthier than collagen produced by land animals because it is a strong source of amino acids.

Lower Metabolic Syndrome Risk:

Lean fish sources are highlighted for their ability to reduce the risk of metabolic syndrome, while fatty fish sources are recognized for their advantages to heart health.

Researchers discovered that eating lean fish once or more every week was strongly linked to a lower chance of developing metabolic syndrome, notably because it reduced triglycerides and raised high-density lipoprotein (HDL) cholesterol.

Additionally, eating lean fish was linked to reduced blood pressure and waist circumference in men.

Promotes Hair Growth:

Protein and omega-3 fatty acids are two essential elements for healthy hair.

These vitamins and minerals can repair hair follicles and stimulate hair growth. This is why eating fish can help maintain a healthy scalp and hair.

Reduce Insomnia:

Lack of sleep can have many negative side effects and health consequences.

Numerous elements found in fish, such as protein, magnesium, and vitamin D, have been shown to enhance sleep quality.

Regular fish consumption may help improve your sleep if you have insomnia.


In conclusion, the amount of protein in 100 grams of fish varies depending on the type of fish. Generally, fish is an excellent source of protein, and consuming it regularly as part of a healthy diet can help meet daily protein requirements. Knowing the protein content of different types of fish can assist in making informed dietary choices and meeting nutritional goals. Moreover, fish’s protein is high in quantity and quality, making it an ideal food source for building and repairing muscles and tissues.

Frequently Asked Questions

The amount of protein in 100 grams of fried fish can vary depending on the type of fish and the method of frying. Generally speaking, fish is a good source of protein, and a 100-gram serving of most types of fish provides between 20-25 grams of protein.

However, when fish is fried, its protein content can be affected by the batter or coating used, as well as the type and amount of oil used for frying. Additionally, some frying methods may cause the fish to lose some of its moisture and weight, which can also affect the amount of protein per 100 grams.

Therefore, the exact amount of protein in 100 grams of fried fish can vary widely. To get a more accurate estimate, it’s important to look up the specific nutritional information for the type of fish and frying method you are using.

Salmon is one of the best fish that is high in protein. A 3-ounce serving of salmon contains around 22 grams of protein, which makes it a great choice for athletes, bodybuilders, and people who are looking to increase their protein intake. Salmon is also an excellent source of omega-3 fatty acids, which are essential for heart health and brain function. Other fish that are high in protein include tuna, cod, halibut, and trout.

The amount of protein in 100g of small fish varies depending on the type of fish. However, on average, small fish contains around 20-25g of protein per 100g serving. Examples of small fish with high protein content include anchovies, sardines, and mackerel. These fish are also a good source of omega-3 fatty acids and other essential nutrients. Including small fish in your diet can be a great way to increase your protein intake and maintain a healthy diet.

Fish and chicken are both excellent sources of protein, but the protein content varies based on the type of fish or chicken and the serving size. Generally, fish is considered to be richer in protein than chicken as it typically contains more protein per gram than chicken. For instance, a 100-gram serving of cooked chicken breast contains about 31 grams of protein, while the same amount of cooked salmon contains approximately 26 grams of protein. However, the exact amount of protein in fish or chicken can vary based on factors such as the cut, cooking method, and preparation.

The amount of protein in 100g of cooked fish can vary depending on the type of fish. Generally, fish is a good source of protein, with most varieties containing around 20-25 grams of protein per 100g. For example, 100g of cooked salmon contains around 22g of protein, while 100g of cooked tuna contains around 25g of protein. However, some types of fish may contain slightly more or less protein per 100g. Overall, fish is a healthy and nutrient-rich food that can help meet daily protein needs.

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