Top 13 High Protein Fish in India (Complete List)

Fish has always been an important element of our diet, dating back to the dawn of time. Fish have long been a significant source of survival for man and animal alike, with 97 percent of the earth beneath the water.

Fish is popular all throughout the world due to its wide variety, ease of availability, nutritional content, and a variety of other factors. Fishes that are high in fatty acids are often known as oily fishes.

These fishes are always high-protein items that you should have in your diet. Oily fishes are the most common type of fish and are high in Omega 3 fatty acids.

Omega 3 is essential for the health of our hearts and brains. It also helps to reduce the risk of heart disease and inflammation.

Nowadays due to such a busy schedule, Nobody has time to go for walk every morning, and no one has time to do exercise and yoga.

However, being fit and healthy continues to be a primary goal. As a result, people are becoming increasingly picky about their eating habits and diet regimens.

Diets which is high in protein and low in carbohydrates are most preferred by today’s generation. Amino acids, which are often recognized as building blocks due to their lengthy chains, are used to make protein.

It is also known as a “macronutrient,” and this means that you’ll need it to stay healthy. Protein is a crucial component of bones, muscles, cartilage, and skin.

Protein makes up the majority of your hair and nails. If you want to develop your muscles, it is a good choice.

Not only this, but Protein is also crucial for hormone regulation, particularly during cell transformation and development throughout puberty.

Fish is high in proteins, vitamins, lipids, and minerals which make it one of the most important types of animal food.

Despite how attractive it may sound, you cannot simply dive into the ocean and eat everything you catch. You must be totally knowledgeable about fish, including which ones are best for your health.

This blog aims to provide you with all of the information you require about the fish you will get in India, that you must consume in order to maintain good health.

You’ll also learn about the fish that can help you maintain a high-protein diet. So let us begin.

High Protein Fish List in India

High protein fish in India

1. Salmon  20 grams in 100 grams
2. Rawas  22 to 26 grams in 100 grams
3. Katla  (Indian Carpor Bengal Carp)  19 grams of proteins in 100 grams
4. Rohu  17 grams in 100 grams
5. Surmai (Seer Fish / King Mackerel / King Fish) 23 grams in 100 grams.
6. Hilsha  25 grams in 100 grams.
7. Bangda (Indian Mackerel)  21 grams in 100 grams.
8. Pomfret / Indian Butter Fish 18.3 grams in 100 grams.
9. Sardines  20 grams per three-ounce serving
10. Rani (Pink Pearch)  25 grams in 100 grams.
11. Catfish  18 grams / 3.5-ounce (100-gram)
12. Tilapia fish. 26 grams in 100 grams.
13. Sea Bass  24 grams in 100 grams.

1. Salmon


Salmon Coho fish

Salmon is a popular fish that is also said to be high in protein. A huge variety of vitamins and minerals are present in it.

It has a low saturated fat content and a high potassium content, as well as other vitamins and minerals. Salmon’s value becomes more due to its high omega-3 content, which is essential for good health.

It can protect you from heart disease, Alzheimer’s disease, and other mental problems. When salmon is cooked with garlic, it becomes even more delicious. Salmon‘s protein content is: it contains 20 grams of protein per 100 grams.

2. Rawas


Indian Salman is the name for rawas fish. It is an oily fish that is both tasty and nutritious. It aids in the treatment of a number of diseases.

It contains Omega-3, which is good for the brain. It strengthens memory and protects the nervous system from harm. It is beneficial for your cardiovascular system.

It lowers the risk of hypertension and heart stroke by reducing systemic inflammation in the body. It strengthens our bones.

It possesses anti-cancer qualities that help to prevent cancer and tumors. It is a high-protein snack that may aid with weight loss. It contains 22 to 26 grams of protein in 100 grams.

3. Katla is also known as (Indian Carp or Bengal Carp)


Katla is a fish that lives in freshwater. It can be found in North Indian lakes and rivers. It has a high protein content.

Katla is an oily fish that is extensively consumed. It is a delicious and nutritious fish with numerous health benefits. It has a low saturated fat content, which helps to prevent heart disease and lower cholesterol levels.

It can help to enhance circulation while also lowering the risk of thrombosis. It has the potential to prevent arthritis and joint disorders.

It is high in Omega 3 fatty acids, which are beneficial to eye health. It strengthens the eyes and improves night vision. It is beneficial to skin health and protects against UV rays.

It strengthens memories and improves brain health. It is a good source of protein and vitamins. All agree that classic curry and ‘Katla Kalia’ are the most popular dishes. 100 grams of this fish has 19 grams of proteins.

4. Rohu fish Rohu Fish

A carp-like freshwater fish, the rohu is also a member of the carp family. It is most commonly seen in lakes and rivers. It is a common fish that is easy to find in the market.

It is strong in omega 3 fatty acids and a good source of high-quality protein. It is that kind of fish that has both qualities, that is nutritious and is easy to digest. Rohu fish is beneficial to diabetics patients.

It lowers the chances of developing diabetes. It has the potential to prevent arthritis. It helps in improving the eyesight of the person.

It keeps the skin healthy and protects it from diseases, for example, eczema and psoriasis which are two skin conditions. It improves mental performance and protects against Alzheimer’s disease.

People love to eat its eggs as they are very tasty. It is vitamin and protein-rich, which makes it suitable for people of all ages. It may be used to produce a variety of dishes.

The basic curry, on the other hand, is what the majority of people prefer. In 100 grams it has 17 grams of protein content.

5. Surmai (Seer Fish / King Mackerel / King Fish)


It is called king mackerel. It is India’s most expensive fish. It is mostly found in South India, such as Kerala, Tamil Nadu, and Andhra Pradesh.

It is high in protein, omega-3 fatty acids, as well as vitamins, and minerals. It strengthens our bones. It lowers the chances of anemia and also it improves vision and lowers blood pressure. In 100 grams of protein 23 grams of protein is present.

6. Hilsa

Hilsa fish

Hila is a well-known Bengali fish and is also Bangladesh’s national fish. If we talk about its availability in India, Odisha, West Bengal, Assam, Andhra Pradesh, and Gujarat are among the states where it can be found.

It is famous not only in India but also throughout South Asia. Hilsa is a seasonal fish that is extremely popular due to its delicious taste.

People anticipate the arrival of the season with great excitement. Minerals and omega-3 fatty acids are abundantly found in it. It helps to keep your mind sharp.

And also Its high protein content benefits cardiovascular disease prevention. From ilish fried to Bhapa ilish, Sorshe ilish, and plain jhol ilish, you’ll love every bite.

Talking about the protein content in it, 25 grams of protein is found in 100 grams of this fish.

7. Bangda (Indian Mackerel)


The Indian Mackerel, also known as Bangda, is one of the country’s staple fisheries. It is a saltwater fish that can be found in the Indian Ocean and surrounding regions.

Because the fish is oily, it is a good source of protein and Omega. Copper, phosphorus, magnesium, iron, zinc, potassium, and other elements are also present.

It boosts our immunity and helps to keep the body’s cholesterol in balance. It helps to lower the risk of chronic disease by reducing inflammation.

It is a high-protein snack that can help you lose weight. It aids diabetes patients by keeping blood sugar levels under control. It is beneficial to the hair and skin. On an average of 100 grams of this fish, there are 21 grams of protein.

8. Pomfret / Indian Butter Fish


Pomfret can be found predominantly in the Indian Ocean. It is a non-oily fish with a great flavor. It has a small number of spines. It has a high protein content, as well as vitamins, phosphorus, iron, and calcium.

It includes omega-3 fatty acids, which aid to lower cholesterol and lowering the risk of heart attacks. It improves memory and improves concentration power.

It contains antioxidants that lower the incidence of breast and prostate cancer. It relieves joint discomfort and strengthens bones. It prevents depression and aids in the treatment of asthma. It has 18.3 grams of protein in 100 grams.

9. Sardines

Sardines fish

These are commonly found along the coasts of Karnataka, Gao, Kerala, and Southern Maharashtra. It contains anti-inflammatory omega-3 fatty acids. It lowers cholesterol levels and keeps the heart in good shape.

It is beneficial to the blood and helps to avoid blood clots. Sardines provide clear vision and therefore it is good for the eyes. It improves immunity and strengthens bones.

It has anti-cancer qualities that make it effective in the battle against cancer. It contains antioxidants and proteins that help to reduce insulin resistance and keep blood sugar levels in check.

Talking about its protein content, Sardines contain 20 grams of protein per three-ounce serving. Pedvey or Indian Oil Sardines are well-known for their high protein, vitamin, and mineral content.

They aid in the strengthening of your bones, the prevention of inflammation, and the reduction of stress. Commercial fishing takes place mostly in Karnataka, Goa, Kerala, and southern Maharashtra.

10. Rani (Pink Perch)

Rani fish

In India, the rani is a common freshwater fish. The fish has a pink color, is tiny, and has a mild flavor. This fish is known as a lean fish since it barely contains 5% body fat.

If you are solely looking for protein, this fish is a fantastic choice. Talking about its protein content, in 100 grams it has 25 grams of protein.

11. Catfish


They are a freshwater type of fish. In India, it is a popular fish with a variety of health benefits. Protein, vitamins, lipids, and fatty acids are all found in it.

It is high in omega-3 fatty acids, which help to regulate cholesterol levels in the body and lower the risk of heart disease. It has a reduced fat content, which aids in weight loss.

It is good for your skin and hair. It fights against depression and keeps the nervous system in the body healthy. It aids digestion as well as bowel movement.

It strengthens our brains and improves children’s concentration. It is extremely important in the creation of bone and teeth.

It maintains eye health and improves eyesight. Fresh catfish has 18 grams of protein every 3.5-ounce (100-gram) meal.

12. Tilapia fish


Tilapia is a freshwater fish that can be found in shallow water, rivers, and lakes, but it can also be found in brackish water in India.

Omega 3 fatty acids, and also numerous vitamins such as Vitamin B12 and Vitamin B6, selenium, phosphorus, niacin, pantothenic acid, proteins, and potassium are all found in tilapia fish.

The fish is excellent for weight loss and provides a boost to the general metabolism. This fish also aids in the maintenance of strong bones and the prevention of arthritis.

It is also known for slowing down the aging process and boosting the immune system. It contains 26 grams of protein in 100 grams.

13. Sea Bass

Sea Bass fish

The Asian seabass, also known as “Kaalangi” or “Narimeen” in Kerala, is a favorable choice for aquaculture. Sea bass has fewer calories and more protein and omega-3 essential fatty acids than other fish.

Vitamins B6 and B12 are also present in them. This fish, on the other hand, has a lot of mercury. As a result, children and pregnant women should only eat a small amount of this fish. It has 24 grams of protein in 100 grams.

Final Thoughts:

So these were the high-protein fish in India, we really hope that you liked this article and if you did then please share it.

If in case we have missed any Indian fish names then do let us know in the comment section below and we will update this article.

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