List of High Protein Foods - Finfish and Shellfish Products (Seafood)

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List of High Protein Foods for finfish and shellfish products (seafood) as classified by the US FDA.

Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.

The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.

Therefore, the following high protein foods from the finfish and shellfish products (seafood) category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:

1. The food derives greater than 20% of its calories from protein, and
2. The calories from fat are less than 25% of total calories.

The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.

Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).

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List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Crustaceans, crab, alaska king, cooked, moist heat
1 leg	130	25.9	85%	2.1	14%	*
100 grams	97	19.4	85%	1.5	14%	*
4 oz	110	21.9	85%	1.7	14%	*
Crustaceans, crab, alaska king, raw
1 leg	144	31.5	93%	1.0	6%	*
100 grams	84	18.3	93%	0.6	6%	*
4 oz	95	20.7	93%	0.7	6%	*
Crustaceans, crab, blue, canned
1 cup	134	27.7	89%	1.7	11%	*
100 grams	99	20.5	89%	1.2	11%	*
4 oz	112	23.3	89%	1.4	11%	*
Crustaceans, crab, blue, cooked, moist heat
1 cup	138	27.3	85%	2.4	15%	*
1 cup, flaked and pieces	120	23.8	85%	2.1	15%	*
Fish, flatfish (flounder and sole species), raw
1 fillet	148	30.7	88%	1.9	11%	*
100 grams	91	18.8	88%	1.2	11%	*
4 oz	103	21.4	88%	1.3	11%	*
100 grams	118	24.8	90%	1.3	10%	*
4 oz	134	28.2	90%	1.5	10%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, grouper, mixed species, raw
1 fillet	238	50.2	90%	2.6	10%	*
100 grams	92	19.4	90%	1.0	10%	*
4 oz	104	22.0	90%	1.2	10%	*
Fish, haddock, cooked, dry heat
1 fillet	168	36.4	92%	1.4	7%	*
100 grams	112	24.2	92%	0.9	7%	*
4 oz	127	27.5	92%	1.1	7%	*
Fish, haddock, raw
1 fillet	168	36.5	93%	1.4	7%	*
100 grams	87	18.9	93%	0.7	7%	*
4 oz	99	21.4	93%	0.8	7%	*
Fish, haddock, smoked
100 grams	116	25.2	93%	1.0	7%	*
4 oz	132	28.6	93%	1.1	7%	*
Fish, halibut, Atlantic and Pacific, cooked, dry heat
.5 fillet	223	42.4	81%	4.7	18%
100 grams	140	26.7	81%	2.9	18%	*
4 oz	159	30.3	81%	3.3	18%

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, halibut, Atlantic and Pacific, raw
.5 fillet	224	42.5	81%	4.7	18%
100 grams	110	20.8	81%	2.3	18%	*
4 oz	125	23.6	81%	2.6	18%	*
Fish, ling, cooked, dry heat
1 fillet	168	36.8	94%	1.2	6%	*
100 grams	111	24.4	94%	0.8	6%	*
4 oz	126	27.6	94%	0.9	6%	*
Fish, ling, raw
1 fillet	168	36.7	93%	1.2	6%	*
100 grams	87	19.0	93%	0.6	6%	*
4 oz	99	21.5	93%	0.7	6%	*
Fish, lingcod, cooked, dry heat
.5 fillet	165	34.2	89%	2.1	11%	*
100 grams	109	22.6	89%	1.4	11%	*
4 oz	124	25.7	89%	1.5	11%	*
Fish, lingcod, raw
.5 fillet	164	34.1	89%	2.0	11%	*
100 grams	85	17.7	89%	1.1	11%	*
4 oz	96	20.0	89%	1.2	11%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, mackerel, king, cooked, dry heat
.5 fillet	206	40.0	83%	3.9	17%
100 grams	111	24.4	94%	0.8	6%	*
4 oz	126	27.6	94%	0.9	6%	*
Fish, ling, raw
1 fillet	168	36.7	93%	1.2	6%	*
100 grams	87	19.0	93%	0.6	6%	*
4 oz	99	21.5	93%	0.7	6%	*
Fish, haddock, smoked
100 grams	116	25.2	93%	1.0	7%	*
4 oz	132	28.6	93%	1.1	7%	*
Fish, halibut, Atlantic and Pacific, cooked, dry heat
.5 fillet	223	42.4	81%	4.7	18%
100 grams	140	26.7	81%	2.9	18%	*
4 oz	159	30.3	81%	3.3	18%
Fish, halibut, Atlantic and Pacific, raw
.5 fillet	224	42.5	81%	4.7	18%
100 grams	110	20.8	81%	2.3	18%	*
4 oz	125	23.6	81%	2.6	18%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, ling, cooked, dry heat
1 fillet	168	36.8	94%	1.2	6%	*
100 grams	111	24.4	94%	0.8	6%	*
4 oz	126	27.6	94%	0.9	6%	*
Fish, ling, raw
1 fillet	168	36.7	93%	1.2	6%	*
100 grams	87	19.0	93%	0.6	6%	*
4 oz	99	21.5	93%	0.7	6%	*
Fish, lingcod, cooked, dry heat
.5 fillet	165	34.2	89%	2.1	11%	*
100 grams	109	22.6	89%	1.4	11%	*
4 oz	124	25.7	89%	1.5	11%	*
Fish, lingcod, raw
.5 fillet	164	34.1	89%	2.0	11%	*
100 grams	85	17.7	89%	1.1	11%	*
4 oz	96	20.0	89%	1.2	11%	*
Fish, mackerel, king, cooked, dry heat
.5 fillet	206	40.0	83%	3.9	17%
100 grams	134	26.0	83%	2.6	17%	*
4 oz	152	29.5	83%	2.9	17%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, mackerel, king, raw
.5 fillet	208	40.2	82%	4.0	17%
100 grams	105	20.3	82%	2.0	17%	*
4 oz	119	23.0	82%	2.3	17%	*
Fish, monkfish, cooked, dry heat
100 grams	97	18.6	82%	2.0	18%	*
4 oz	110	21.0	82%	2.2	18%	*
Fish, monkfish, raw
100 grams	76	14.5	81%	1.5	18%	*
4 oz	86	16.4	81%	1.7	18%	*
Fish, ocean perch, Atlantic, cooked, dry heat
1 fillet	61	11.9	84%	1.0	15%	*
100 grams	121	23.9	84%	2.1	15%	*
4 oz	137	27.1	84%	2.4	15%	*
Fish, ocean perch, Atlantic, raw
1 fillet	60	11.9	85%	1.0	15%	*
100 grams	94	18.6	85%	1.6	15%	*
4 oz	107	21.1	85%	1.8	15%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, perch, mixed species, cooked, dry heat
1 fillet	54	11.4	91%	0.5	9%	*
100 grams	117	24.9	91%	1.2	9%	*
4 oz	133	28.2	91%	1.3	9%	*
Fish, perch, mixed species, raw
1 fillet	55	11.6	91%	0.6	9%	*
100 grams	91	19.4	91%	0.9	9%	*
4 oz	103	22.0	91%	1.0	9%	*
Fish, pike, northern, cooked, dry heat
.5 fillet	175	38.3	93%	1.4	7%	*
100 grams	113	24.7	93%	0.9	7%	*
4 oz	128	28.0	93%	1.0	7%	*
Fish, pike, northern, raw
.5 fillet	174	38.1	93%	1.4	7%	*
100 grams	88	19.3	93%	0.7	7%	*
4 oz	100	21.8	93%	0.8	7%	*
Fish, pike, walleye, cooked, dry heat
1 fillet	148	30.4	88%	1.9	12%	*
100 grams	119	24.5	88%	1.6	12%	*
4 oz	135	27.8	88%	1.8	12%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, pike, walleye, raw
1 fillet	148	30.4	88%	1.9	12%	*
100 grams	93	19.1	88%	1.2	12%	*
4 oz	105	21.7	88%	1.4	12%	*
Fish, pollock, Atlantic, cooked, dry heat
.5 fillet	178	37.6	90%	1.9	9%	*
100 grams	118	24.9	90%	1.3	9%	*
4 oz	134	28.3	90%	1.4	9%	*
Fish, pollock, Atlantic, raw
.5 fillet	178	37.5	90%	1.9	9%	*
100 grams	92	19.4	90%	1.0	9%	*
4 oz	104	22.0	90%	1.1	9%	*
Fish, pollock, walleye, cooked, dry heat
1 fillet	68	14.1	89%	0.7	9%	*
100 grams	113	23.5	89%	1.1	9%	*
4 oz	128	26.7	89%	1.3	9%	*
Fish, pollock, walleye, raw
1 fillet	62	13.2	91%	0.6	9%	*
100 grams	81	17.2	91%	0.8	9%	*
4 oz	92	19.5	91%	0.9	9%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, pout, ocean, cooked, dry heat
.5 fillet	140	29.2	89%	1.6	10%	*
100 grams	102	21.3	89%	1.2	10%	*
4 oz	116	24.2	89%	1.3	10%	*
Fish, pout, ocean, raw
.5 fillet	139	29.3	90%	1.6	10%	*
100 grams	79	16.6	90%	0.9	10%	*
4 oz	90	18.9	90%	1.0	10%	*
Fish, rockfish, Pacific, mixed species, cooked, dry heat
1 fillet	180	35.8	85%	3.0	15%	*
100 grams	121	24.0	85%	2.0	15%	*
4 oz	137	27.3	85%	2.3	15%	*
Fish, rockfish, Pacific, mixed species, raw
1 fillet	180	35.8	85%	3.0	15%	*
100 grams	94	18.8	85%	1.6	15%	*
4 oz	107	21.3	85%	1.8	15%	*
Fish, roughy, orange, cooked, dry heat
100 grams	105	22.6	92%	0.9	8%	*
4 oz	119	25.7	92%	1.0	8%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, roughy, orange, raw
100 grams	76	16.4	92%	0.7	8%	*
4 oz	86	18.6	92%	0.8	8%	*
Fish, scup, cooked, dry heat
1 fillet	68	12.1	77%	1.8	23%	*
100 grams	135	24.2	77%	3.5	23%
4 oz	153	27.5	77%	4.0	23%
Fish, scup, raw
1 cup	174	31.3	77%	4.5	23%
100 grams	105	18.9	77%	2.7	23%	*
4 oz	119	21.4	77%	3.1	23%
Fish, sea bass, mixed species, cooked, dry heat
1 fillet	125	23.9	81%	2.6	18%	*
100 grams	124	23.6	81%	2.6	18%	*
4 oz	141	26.8	81%	2.9	18%	*
Fish, sea bass, mixed species, raw
1 fillet	125	23.8	81%	2.6	18%	*
100 grams	97	18.4	81%	2.0	18%	*
4 oz	110	20.9	81%	2.3	18%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, sheepshead, cooked, dry heat
1 fillet	234	48.4	88%	3.0	11%
100 grams	126	26.0	88%	1.6	11%	*
4 oz	143	29.5	88%	1.8	11%	*
Fish, sheepshead, raw
1 fillet	257	48.1	80%	5.7	20%
100 grams	108	20.2	80%	2.4	20%	*
4 oz	122	22.9	80%	2.7	20%	*
Fish, smelt, rainbow, cooked, dry heat
100 grams	124	22.6	78%	3.1	22%
4 oz	141	25.6	78%	3.5	22%
Fish, smelt, rainbow, raw
100 grams	97	17.6	78%	2.4	22%	*
4 oz	110	20.0	78%	2.7	22%	*
Fish, snapper, mixed species, cooked, dry heat
1 fillet	218	44.7	88%	2.9	12%	*
100 grams	128	26.3	88%	1.7	12%	*
4 oz	145	29.8	88%	2.0	12%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, snapper, mixed species, raw
1 fillet	218	44.7	88%	2.9	12%	*
100 grams	100	20.5	88%	1.3	12%	*
4 oz	113	23.3	88%	1.5	12%	*
Fish, sucker, white, cooked, dry heat
1 fillet	148	26.6	77%	3.7	22%
100 grams	119	21.5	77%	3.0	22%	*
4 oz	135	24.4	77%	3.4	22%
Fish, sucker, white, raw
1 fillet	146	26.6	78%	3.7	22%
100 grams	92	16.8	78%	2.3	22%	*
4 oz	104	19.0	78%	2.6	22%	*
Fish, sunfish, pumpkin seed, cooked, dry heat
100 grams	114	24.9	93%	0.9	7%	*
4 oz	129	28.2	93%	1.0	7%	*
Fish, sunfish, pumpkin seed, raw
100 grams	89	19.4	93%	0.7	7%	*
4 oz	101	22.0	93%	0.8	7%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, surimi
100 grams	99	15.2	65%	0.9	8%	*
4 oz	112	17.2	65%	1.0	8%	*
Fish, tilapia, cooked, dry heat
100 grams	128	26.2	87%	2.7	18%	*
4 oz	145	29.7	87%	3.0	18%
Fish, tilapia, raw
100 grams	96	20.1	89%	1.7	16%	*
4 oz	109	22.8	89%	1.9	16%	*
Fish, tilefish, raw
.5 fillet	185	33.8	78%	4.5	21%
100 grams	96	17.5	78%	2.3	21%	*
4 oz	109	19.8	78%	2.6	21%	*
Fish, tuna, fresh, skipjack, raw
.5 fillet	204	43.6	91%	2.0	9%	*
100 grams	103	22.0	91%	1.0	9%	*
4 oz	117	24.9	91%	1.1	9%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, tuna, fresh, yellowfin, raw
100 grams	108	23.4	92%	1.0	8%	*
4 oz	122	26.5	92%	1.1	8%	*
Fish, tuna, light, canned in water, drained solids
1 cup, solid or chunks	179	39.3	94%	1.3	6%	*
100 grams	116	25.5	94%	0.8	6%	*
4 oz	132	28.9	94%	0.9	6%	*
Fish, tuna, light, canned in water, without salt, drained solids
1 can	191	42.1	94%	1.4	6%	*
100 grams	116	25.5	94%	0.8	6%	*
4 oz	132	28.9	94%	0.9	6%	*
Fish, tuna, skipjack, fresh, cooked, dry heat
.5 fillet	203	43.4	91%	2.0	9%	*
100 grams	132	28.2	91%	1.3	9%	*
4 oz	150	32.0	91%	1.5	9%	*
Fish, tuna, white, canned in water, drained solids
1 can	220	40.6	79%	5.1	20%
100 grams	128	23.6	79%	3.0	20%	*
4 oz	145	26.8	79%	3.4	20%

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, tuna, white, canned in water, without salt, drained solids
1 can	220	40.6	79%	5.1	20%
100 grams	128	23.6	79%	3.0	20%	*
4 oz	145	26.8	79%	3.4	20%
Fish, tuna, yellowfin, fresh, cooked, dry heat
100 grams	139	30.0	92%	1.2	8%	*
4 oz	158	34.0	92%	1.4	8%	*
Fish, whitefish, mixed species, smoked
1 cup, cooked	147	31.8	93%	1.3	8%	*
100 grams	108	23.4	93%	0.9	8%	*
4 oz	122	26.5	93%	1.1	8%	*
Fish, whiting, mixed species, cooked, dry heat
1 fillet	84	16.9	86%	1.2	13%	*
100 grams	116	23.5	86%	1.7	13%	*
4 oz	132	26.6	86%	1.9	13%	*
Fish, whiting, mixed species, raw
1 fillet	83	16.8	87%	1.2	13%	*
100 grams	90	18.3	87%	1.3	13%	*
4 oz	102	20.8	87%	1.5	13%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Fish, wolffish, Atlantic, cooked, dry heat
.5 fillet	146	26.7	78%	3.6	22%
100 grams	123	22.4	78%	3.1	22%
4 oz	139	25.4	78%	3.5	22%
Fish, wolffish, Atlantic, raw
.5 fillet	147	26.8	78%	3.7	22%
100 grams	96	17.5	78%	2.4	22%	*
4 oz	109	19.8	78%	2.7	22%	*
Frog legs, raw
100 grams	73	16.4	96%	0.3	4%	*
4 oz	83	18.6	96%	0.3	4%	*
Mollusks, abalone, mixed species, raw
100 grams	105	17.1	70%	0.8	6%	*
4 oz	119	19.4	70%	0.9	6%	*
Mollusks, clam, mixed species, canned, drained solids
1 cup	237	40.9	74%	3.1	12%
100 grams	148	25.6	74%	2.0	12%	*
4 oz	168	29.0	74%	2.2	12%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Mollusks, clam, mixed species, cooked, moist heat
100 grams	148	25.6	74%	2.0	12%	*
4 oz	168	29.0	74%	2.2	12%	*
20 small	281	48.5	74%	3.7	12%
Mollusks, clam, mixed species, raw
1 cup	168	29.0	74%	2.2	12%	*
100 grams	74	12.8	74%	1.0	12%	*
4 oz	84	14.5	74%	1.1	12%	*
Mollusks, conch, baked or broiled
1 cup, sliced	165	33.4	86%	1.5	8%	*
100 grams	130	26.3	86%	1.2	8%	*
4 oz	147	29.8	86%	1.4	8%	*
Mollusks, cuttlefish, mixed species, cooked, moist heat
100 grams	158	32.5	88%	1.4	8%	*
4 oz	179	36.8	88%	1.6	8%	*
Mollusks, cuttlefish, mixed species, raw
100 grams	79	16.2	88%	0.7	8%	*
4 oz	90	18.4	88%	0.8	8%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Mollusks, mussel, blue, raw
1 cup	129	17.9	59%	3.4	23%
100 grams	86	11.9	59%	2.2	23%	*
4 oz	98	13.5	59%	2.5	23%	*
Mollusks, octopus, common, cooked, moist heat
100 grams	164	29.8	78%	2.1	11%	*
4 oz	186	33.8	78%	2.4	11%	*
Mollusks, octopus, common, raw
100 grams	82	14.9	78%	1.0	11%	*
4 oz	93	16.9	78%	1.2	11%	*
Mollusks, scallop, (bay and sea), cooked, steamed
100 grams	112	23.2	88%	1.4	11%	*
4 oz	127	26.3	88%	1.6	11%	*
Mollusks, scallop, mixed species, imitation, made from surimi
100 grams	99	12.8	55%	0.4	4%	*
4 oz	112	14.5	55%	0.5	4%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Mollusks, scallop, mixed species, raw
100 grams	88	16.8	81%	0.8	8%	*
4 oz	100	19.0	81%	0.9	8%	*
Mollusks, snail, raw
100 grams	90	16.1	76%	1.4	14%	*
4 oz	102	18.3	76%	1.6	14%	*
Mollusks, squid, mixed species, raw
100 grams	92	15.6	72%	1.4	13%	*
4 oz	104	17.7	72%	1.6	13%	*
Mollusks, whelk, unspecified, cooked, moist heat
1 oz	78	13.5	74%	0.2	3%	*
100 grams	275	47.7	74%	0.8	3%	*
4 oz	312	54.1	74%	0.9	3%	*
Mollusks, whelk, unspecified, raw
100 grams	137	23.8	74%	0.4	3%	*
4 oz	155	27.0	74%	0.5	3%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Turtle, green, raw
100 grams	89	19.8	95%	0.5	5%	*
4 oz	101	22.5	95%	0.6	5%	*
Mollusks, mussel, blue, cooked, moist heat
100 grams	172	23.8	59%	4.5	23%
4 oz	195	27.0	59%	5.1	23%
Fish, sturgeon, mixed species, smoked
100 grams	173	31.2	77%	4.4	22%
4 oz	196	35.4	77%	5.0	22%
Mollusks, oyster, Pacific, cooked, moist heat
100 grams	163	18.9	50%	4.6	25%
4 oz	185	21.4	50%	5.2	25%
Fish, gefiltefish, commercial, sweet recipe
4 oz	95	10.3	46%	2.0	18%	*
Mollusks, oyster, Pacific, raw
4 oz	92	10.7	50%	2.6	25%	*

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