Nutrient Ratio Tool
Rank foods high in one nutrient, and low in another nutrient.
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Fish Highest in Protein and Lowest in Fat

116 results
Name
Protein
Fat
Ratio
Data source
+ 1
Cooked Cod (Fish, cod, Pacific, cooked) 3 oz
17.4g (35% DV)
0.2g (0% DV)
87
Standard Release (Common)
+ 2
Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless
6.9g (14% DV)
0.1g (0% DV)
69
Standard Release (Common)
+ 3
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
40.5g (81% DV)
0.7g (1% DV)
57.86
Standard Release (Common)
+ 4
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
49.6g (99% DV)
1g (1% DV)
49.6
Standard Release (Common)
+ 5
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
30g (60% DV)
0.8g (1% DV)
37.5
Standard Release (Common)
+ 6
Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small
3.6g (7% DV)
0.1g (0% DV)
36
Standard Release (Common)
+ 7
Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
16.9g (34% DV)
0.5g (1% DV)
33.8
Standard Release (Common)
+ 8
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
42g (84% DV)
1.5g (2% DV)
28
Standard Release (Common)
+ 9
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
19.3g (39% DV)
0.7g (1% DV)
27.57
Standard Release (Common)
+ 10
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
41.1g (82% DV)
1.5g (2% DV)
27.4
Standard Release (Common)
+ 11
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
37.7g (75% DV)
1.4g (2% DV)
26.93
Standard Release (Common)
+ 12
Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz
17.5g (35% DV)
0.7g (1% DV)
25
Standard Release (Common)
+ 13
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
31.8g (64% DV)
1.3g (2% DV)
24.46
Standard Release (Common)
+ 14
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
24.1g (48% DV)
1g (1% DV)
24.1
Standard Release (Common)
+ 15
Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless
7.2g (14% DV)
0.3g (0% DV)
24
Standard Release (Common)
+ 16
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
19.2g (38% DV)
0.8g (1% DV)
24
Standard Release (Common)
+ 17
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
21.1g (42% DV)
0.9g (1% DV)
23.44
Standard Release (Common)
+ 18
Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz
16.2g (32% DV)
0.7g (1% DV)
23.14
Standard Release (Common)
+ 19
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
27.6g (55% DV)
1.2g (2% DV)
23
Standard Release (Common)
+ 20
Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced
33.4g (67% DV)
1.5g (2% DV)
22.27
Standard Release (Common)
+ 21
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
24g (48% DV)
1.1g (1% DV)
21.82
Standard Release (Common)
+ 22
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
18.7g (37% DV)
0.9g (1% DV)
20.78
Standard Release (Common)
+ 23
Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
14.1g (28% DV)
0.7g (1% DV)
20.14
Standard Release (Common)
+ 24
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
50.2g (100% DV)
2.6g (3% DV)
19.31
Standard Release (Common)
+ 25
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
21.2g (42% DV)
1.1g (1% DV)
19.27
Standard Release (Common)
+ 26
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
28.4g (57% DV)
1.6g (2% DV)
17.75
Standard Release (Common)
+ 27
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
19g (38% DV)
1.1g (1% DV)
17.27
Standard Release (Common)
+ 28
Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz
6.5g (13% DV)
0.4g (1% DV)
16.25
Standard Release (Common)
+ 29
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
19.2g (38% DV)
1.2g (1% DV)
16
Standard Release (Common)
+ 30
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
30.4g (61% DV)
1.9g (2% DV)
16
Standard Release (Common)
+ 31
Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz
15.7g (31% DV)
1g (1% DV)
15.7
Standard Release (Common)
+ 32
Raw Clams (Mollusks, clam, mixed species, raw) 3 oz
12.5g (25% DV)
0.8g (1% DV)
15.63
Standard Release (Common)
+ 33
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
20.2g (40% DV)
1.3g (2% DV)
15.54
Standard Release (Common)
+ 34
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
44.7g (89% DV)
2.9g (4% DV)
15.41
Standard Release (Common)
+ 35
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
26.1g (52% DV)
1.7g (2% DV)
15.35
Standard Release (Common)
+ 36
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
20.6g (41% DV)
1.4g (2% DV)
14.71
Standard Release (Common)
+ 37
Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz
14.3g (29% DV)
1g (1% DV)
14.3
Standard Release (Common)
+ 38
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
16.9g (34% DV)
1.2g (2% DV)
14.08
Standard Release (Common)
+ 39
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
25.3g (51% DV)
1.8g (2% DV)
14.06
Standard Release (Common)
+ 40
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
16.8g (34% DV)
1.2g (2% DV)
14
Standard Release (Common)
+ 41
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
22.4g (45% DV)
1.6g (2% DV)
14
Standard Release (Common)
+ 42
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
19.4g (39% DV)
1.4g (2% DV)
13.86
Standard Release (Common)
+ 43
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
19.2g (38% DV)
1.4g (2% DV)
13.71
Standard Release (Common)
+ 44
Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz
14.9g (30% DV)
1.1g (1% DV)
13.55
Standard Release (Common)
+ 45
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
21.7g (43% DV)
1.7g (2% DV)
12.76
Standard Release (Common)
+ 46
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
25.9g (52% DV)
2.1g (3% DV)
12.33
Standard Release (Common)
+ 47
Raw Tilapia (Fish, tilapia, raw) 1 fillet
23.3g (47% DV)
2g (3% DV)
11.65
Standard Release (Common)
+ 48
Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless
4.4g (9% DV)
0.4g (1% DV)
11
Standard Release (Common)
+ 49
Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet
9.3g (19% DV)
0.9g (1% DV)
10.33
Standard Release (Common)
+ 50
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
22.1g (44% DV)
2.2g (3% DV)
10.05
Standard Release (Common)
+ 51
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
44.5g (89% DV)
4.5g (6% DV)
9.89
Standard Release (Common)
+ 52
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
23.9g (48% DV)
2.6g (3% DV)
9.19
Standard Release (Common)
+ 53
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
20.1g (40% DV)
2.5g (3% DV)
8.04
Standard Release (Common)
+ 54
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
28.2g (56% DV)
3.7g (5% DV)
7.62
Standard Release (Common)
+ 55
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
28.2g (56% DV)
3.7g (5% DV)
7.62
Standard Release (Common)
+ 56
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
19.2g (38% DV)
2.6g (3% DV)
7.38
Standard Release (Common)
+ 57
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
26.5g (53% DV)
3.7g (5% DV)
7.16
Standard Release (Common)
+ 58
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
19.4g (39% DV)
3g (4% DV)
6.47
Standard Release (Common)
+ 59
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
26.4g (53% DV)
4.1g (5% DV)
6.44
Standard Release (Common)
+ 60
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
20.9g (42% DV)
3.6g (5% DV)
5.81
Standard Release (Common)
+ 61
Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz
17.5g (35% DV)
3.2g (4% DV)
5.47
Standard Release (Common)
+ 62
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
39.9g (80% DV)
7.3g (9% DV)
5.47
Standard Release (Common)
+ 63
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
20.2g (40% DV)
3.8g (5% DV)
5.32
Standard Release (Common)
+ 64
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
36.7g (73% DV)
7g (9% DV)
5.24
Standard Release (Common)
+ 65
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
14.9g (30% DV)
2.9g (4% DV)
5.14
Standard Release (Common)
+ 66
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
50.8g (102% DV)
10.7g (14% DV)
4.75
Standard Release (Common)
+ 67
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
45g (90% DV)
9.5g (12% DV)
4.74
Standard Release (Common)
+ 68
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
19.8g (40% DV)
4.2g (5% DV)
4.71
Standard Release (Common)
+ 69
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
17.4g (35% DV)
3.7g (5% DV)
4.7
Standard Release (Common)
+ 70
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
19.6g (39% DV)
4.3g (5% DV)
4.56
Standard Release (Common)
+ 71
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
22.4g (45% DV)
5g (6% DV)
4.48
Standard Release (Common)
+ 72
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
43.3g (87% DV)
9.8g (13% DV)
4.42
Standard Release (Common)
+ 73
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
19.7g (39% DV)
4.5g (6% DV)
4.38
Standard Release (Common)
+ 74
Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless
5.2g (10% DV)
1.2g (2% DV)
4.33
Standard Release (Common)
+ 75
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
17.3g (35% DV)
4.1g (5% DV)
4.22
Standard Release (Common)
+ 76
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
16.1g (32% DV)
3.9g (5% DV)
4.13
Standard Release (Common)
+ 77
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
17.6g (35% DV)
4.4g (6% DV)
4
Standard Release (Common)
+ 78
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
32.8g (66% DV)
8.3g (11% DV)
3.95
Standard Release (Common)
+ 79
Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium
4.7g (9% DV)
1.2g (1% DV)
3.92
Standard Release (Common)
+ 80
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
46.5g (93% DV)
12.8g (16% DV)
3.63
Standard Release (Common)
+ 81
Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz
8.1g (16% DV)
2.3g (3% DV)
3.52
Standard Release (Common)
+ 82
Fish Roe (Fish, roe, mixed species, raw) 1 tbsp
3.1g (6% DV)
0.9g (1% DV)
3.44
Standard Release (Common)
+ 83
Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium
4.8g (10% DV)
1.4g (2% DV)
3.43
Standard Release (Common)
+ 84
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
4.4g (9% DV)
1.3g (2% DV)
3.38
Standard Release (Common)
+ 85
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
6g (12% DV)
1.8g (2% DV)
3.33
Standard Release (Common)
+ 86
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
22.6g (45% DV)
6.9g (9% DV)
3.28
Standard Release (Common)
+ 87
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
7.5g (15% DV)
2.3g (3% DV)
3.26
Standard Release (Common)
+ 88
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
20.8g (42% DV)
6.4g (8% DV)
3.25
Standard Release (Common)
+ 89
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
16.9g (34% DV)
5.2g (7% DV)
3.25
Standard Release (Common)
+ 90
Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz
16.2g (32% DV)
5g (6% DV)
3.24
Standard Release (Common)
+ 91
Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet
15.8g (32% DV)
4.9g (6% DV)
3.22
Standard Release (Common)
+ 92
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
20.1g (40% DV)
6.3g (8% DV)
3.19
Standard Release (Common)
+ 93
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
43.2g (86% DV)
13.8g (18% DV)
3.13
Standard Release (Common)
+ 94
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
16.9g (34% DV)
5.4g (7% DV)
3.13
Standard Release (Common)
+ 95
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies
5.8g (12% DV)
1.9g (2% DV)
3.05
Standard Release (Common)
+ 96
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
19.9g (40% DV)
6.7g (9% DV)
2.97
Standard Release (Common)
+ 97
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
41.3g (83% DV)
14g (18% DV)
2.95
Standard Release (Common)
+ 98
Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz
16.7g (33% DV)
5.8g (7% DV)
2.88
Standard Release (Common)
+ 99
Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz
17.5g (35% DV)
6.1g (8% DV)
2.87
Standard Release (Common)
+ 100
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
19.2g (38% DV)
6.7g (9% DV)
2.87
Standard Release (Common)
+ 101
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
17.4g (35% DV)
6.2g (8% DV)
2.81
Standard Release (Common)
+ 102
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
18.1g (36% DV)
6.5g (8% DV)
2.78
Standard Release (Common)
+ 103
Blue Crab Cakes (Crustaceans, crab, blue, crab cakes, home recipe) 1 cake
12.1g (24% DV)
4.5g (6% DV)
2.69
Standard Release (Common)
+ 104
Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz
15.2g (30% DV)
6.4g (8% DV)
2.37
Standard Release (Common)
+ 105
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
36.7g (73% DV)
17.1g (22% DV)
2.15
Standard Release (Common)
+ 106
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
32.9g (66% DV)
16.6g (21% DV)
1.98
Standard Release (Common)
+ 107
Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
4.9g (10% DV)
2.5g (3% DV)
1.96
Standard Release (Common)
+ 108
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
20.8g (42% DV)
10.7g (14% DV)
1.94
Standard Release (Common)
+ 109
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
37.6g (75% DV)
21g (27% DV)
1.79
Standard Release (Common)
+ 110
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
37.6g (75% DV)
23.8g (30% DV)
1.58
Standard Release (Common)
+ 111
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
17.4g (35% DV)
11.4g (15% DV)
1.53
Standard Release (Common)
+ 112
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
40.5g (81% DV)
30.3g (39% DV)
1.34
Standard Release (Common)
+ 113
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
20.8g (42% DV)
15.6g (20% DV)
1.33
Standard Release (Common)
+ 114
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
30.3g (61% DV)
25.6g (33% DV)
1.18
Standard Release (Common)
+ 115
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
14.6g (29% DV)
16.7g (21% DV)
0.87
Standard Release (Common)
+ 116
Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless
4g (8% DV)
5.1g (7% DV)
0.78
Standard Release (Common)