Top 100 Pescetarian Protein Sources: Seafood, Vegetarian, and Vegan Options

This guide ranks 100 of the best protein sources for pescetarians, covering a wide range of seafood, vegetarian, and vegan options.

In this list, we’ve categorized the top sources into three main sections:

50 Seafood Protein Sources: We’ve selected the best fish, shellfish, and other seafood, ranked by their protein content per 100g, as well as their fat and carb profiles. Each option will also highlight additional nutrients such as Omega-3s, B-vitamins, and minerals like selenium and iodine, which are vital for overall health.
20 Vegetarian Protein Sources: This section includes high-protein dairy and egg-based sources for those looking to reduce their seafood intake or add more variety. We’ll break down their protein percentages, fat, carb content, and essential vitamins and minerals like calcium and Vitamin D.
30 Vegan Protein Sources: We’ll cover the top vegan protein options, focusing on plant-based foods that pack a protein punch. These options are ideal for those looking to integrate more plant-based meals into their pescetarian diet, emphasizing complete protein sources, fiber, and key micronutrients like iron and magnesium.

In addition to the protein content, we’ll also explore whether these sources are low-carb, moderate-carb, or high-carb and whether they’re low-fat, moderate-fat, or high-fat—so you can tailor your meals based on your dietary goals.

Whether you aim to build muscle, boost your Omega-3 intake, or find plant-based protein options, this comprehensive list has something for everyone.

50 Seafood Protein Sources

When it comes to seafood, the options are plentiful. Seafood is rich in high-quality protein and packed with essential nutrients like Omega-3 fatty acids, selenium, and Vitamin D, making it a cornerstone of the pescetarian diet.

Here’s a look at the top 50 seafood protein sources for pescetarians.

1. Tuna (Yellowfin)

Protein: ~30g per 100g (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Omega-3s, Vitamin B12, Selenium
Benefits: Boosts muscle growth, supports heart health.

2. Salmon (Wild)

Protein: ~25g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Omega-3s, Vitamin D, Potassium
Benefits: Excellent for brain health and anti-inflammatory benefits.

3. Shrimp

Protein: ~24g per 100g (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Selenium, Vitamin B12, Iodine
Benefits: Low-calorie source of high protein, supports thyroid health.

4. Cod

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Phosphorus, Vitamin B6, Niacin
Benefits: Heart-healthy and promotes proper metabolism.

5. Halibut

Protein: ~23g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Magnesium, Selenium, Vitamin B3
Benefits: Excellent for muscle recovery and bone health.

6. Mackerel (Atlantic)

Protein: ~19g per 100g (Moderate Protein)
Carbs: Low
Fat: High
Key Nutrients: Omega-3s, Vitamin D, Vitamin B12
Benefits: Rich in Omega-3s, great for skin health and inflammation reduction.

7. Sardines (Canned in Water)

Protein: ~25g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Omega-3s, Vitamin D
Benefits: Supports bone health and boosts heart function.

8. Scallops

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Magnesium, Potassium, Phosphorus
Benefits: Helps in maintaining muscle and nerve function.

9. Crab (Blue)

Protein: ~18g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Zinc, Copper, Omega-3s
Benefits: Great for boosting immune function and brain health.

10. Lobster

Protein: ~19g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Selenium, Phosphorus, Vitamin B12
Benefits: Rich in antioxidants and promotes nervous system health.

11. Tilapia

Protein: ~26g per 100g (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Potassium, Vitamin B12, Selenium
Benefits: Low in fat and boosts heart and nerve function.

12. Anchovies (Canned in Oil)

Protein: ~29g per 100g (Very High Protein)
Carbs: Low
Fat: High
Key Nutrients: Omega-3s, Calcium, Iron
Benefits: Supports bone health and cardiovascular function.

13. Trout (Rainbow)

Protein: ~22g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Omega-3s, Vitamin D, Potassium
Benefits: Excellent for brain health and anti-inflammatory properties.

14. Clams

Protein: ~25g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Iron, Zinc, Vitamin B12
Benefits: Great for boosting iron levels and preventing anemia.

15. Octopus

Protein: ~30g per 100g (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Vitamin B6, Potassium, Selenium
Benefits: Promotes muscle recovery and supports metabolism.

16. Swordfish

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Selenium, Vitamin B6, Niacin
Benefits: Promotes heart health and boosts immune function.

17. Herring

Protein: ~18g per 100g (Moderate Protein)
Carbs: Low
Fat: High
Key Nutrients: Omega-3s, Vitamin D, Phosphorus
Benefits: High in Omega-3s, good for cardiovascular health.

18. Pollock

Protein: ~23g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Selenium, Vitamin B12, Phosphorus
Benefits: Low in fat, promotes healthy metabolism.

19. Monkfish

Protein: ~18g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Vitamin B6, Niacin, Phosphorus
Benefits: Excellent for boosting energy levels and metabolism.

20. Cuttlefish

Protein: ~32g per 100g (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Vitamin B12, Potassium, Phosphorus
Benefits: Promotes muscle repair and supports cardiovascular health.

21. Oysters

Protein: ~18g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Zinc, Vitamin D, Iron
Benefits: Excellent for boosting immunity and bone health.

22. Squid (Calamari)

Protein: ~16g per 100g (Moderate Protein)
Carbs: Low
Fat: Low
Key Nutrients: Copper, Selenium, Vitamin B12
Benefits: Supports energy production and maintains healthy nerves.

23. Haddock

Protein: ~24g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Selenium, Phosphorus, Vitamin B6
Benefits: Low-calorie source, boosts thyroid function.

24. Eel

Protein: ~18g per 100g (Moderate Protein)
Carbs: Low
Fat: High
Key Nutrients: Omega-3s, Vitamin A, Vitamin E
Benefits: Promotes skin health and supports vision.

25. Perch

Protein: ~19g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Phosphorus, Selenium, Vitamin B12
Benefits: Promotes muscle repair and metabolism.

26. Barramundi

Protein: ~23g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Omega-3s, Vitamin B12, Potassium
Benefits: Excellent for heart health and inflammation reduction.

27. Mahi Mahi

Protein: ~22g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Selenium, Vitamin B6, Potassium
Benefits: Low-fat option that promotes cardiovascular health.

28. Sea Bass

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Phosphorus, Vitamin B12, Selenium
Benefits: Supports muscle function and healthy metabolism.

29. Flounder

Protein: ~18g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Selenium, Phosphorus, Vitamin B6
Benefits: Promotes proper nerve function and bone health.

30. Grouper

Protein: ~17g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Potassium, Selenium, Phosphorus
Benefits: Helps maintain heart function and supports healthy cells.

31. Mussels

Protein: ~24g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Iron, Vitamin B12, Omega-3s
Benefits: Boosts red blood cell production and supports brain function.

32. Pike

Protein: ~21g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Phosphorus, Potassium, Vitamin B6
Benefits: Helps in muscle contraction and nervous system support.

33. Whitefish

Protein: ~23g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Phosphorus, Vitamin B12, Niacin
Benefits: Supports metabolism and bone health.

34. Wahoo

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Selenium, Potassium, Phosphorus
Benefits: Promotes energy production and muscle recovery.

35. Hake

Protein: ~19g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Phosphorus, Selenium, Vitamin B6
Benefits: Low-fat fish that promotes bone and nerve health.

36. Sole

Protein: ~18g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Vitamin B12, Selenium, Phosphorus
Benefits: Supports nervous system and muscle function.

37. Marlin

Protein: ~22g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Selenium, Vitamin B12, Potassium
Benefits: Excellent for muscle repair and heart health.

38. Bluefish

Protein: ~21g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Omega-3s, Phosphorus, Vitamin B6
Benefits: Promotes heart and brain health.

39. Red Snapper

Protein: ~23g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Potassium, Phosphorus, Vitamin B12
Benefits: Excellent for cardiovascular function and maintaining energy.

40. Black Cod (Sablefish)

Protein: ~19g per 100g (High Protein)
Carbs: Low
Fat: High
Key Nutrients: Omega-3s, Vitamin D, Phosphorus
Benefits: High in Omega-3s, supports bone health and brain function.

41. Arctic Char

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Omega-3s, Potassium, Phosphorus
Benefits: Rich in Omega-3s, supports heart and joint health.

42. Catfish

Protein: ~18g per 100g (Moderate Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Vitamin B12, Phosphorus, Selenium
Benefits: Supports immune function and energy production.

43. Bonito

Protein: ~25g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Omega-3s, Potassium, Phosphorus
Benefits: Rich in Omega-3s, supports brain health and reduces inflammation.

44. Pomfret

Protein: ~21g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Selenium, Vitamin B6, Potassium
Benefits: Promotes muscle repair and cardiovascular health.

45. Kingfish (King Mackerel)

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: High
Key Nutrients: Omega-3s, Vitamin B12, Selenium
Benefits: Boosts heart health and supports the nervous system.

46. Yellowtail

Protein: ~22g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Omega-3s, Vitamin D, Phosphorus
Benefits: Supports brain function and muscle recovery.

47. Spanish Mackerel

Protein: ~21g per 100g (High Protein)
Carbs: Low
Fat: High
Key Nutrients: Omega-3s, Vitamin B12, Phosphorus
Benefits: Supports heart health, reduces inflammation, and enhances brain function.

48. Orange Roughy

Protein: ~17g per 100g (Moderate Protein)
Carbs: Low
Fat: Low
Key Nutrients: Phosphorus, Selenium, Potassium
Benefits: Low in fat, supports metabolism and heart function.

49. Chub Mackerel

Protein: ~24g per 100g (High Protein)
Carbs: Low
Fat: High
Key Nutrients: Omega-3s, Vitamin D, Calcium
Benefits: Provides Omega-3s for cardiovascular health and bone strength.

50. Pacific Cod

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Phosphorus, Selenium, Vitamin B6
Benefits: Great source of lean protein, supports muscle growth and recovery.

20 Vegetarian Protein Sources

For pescetarians looking to diversify their protein intake beyond seafood, vegetarian protein sources are an excellent option.

Dairy and eggs, in particular, provide high-quality complete proteins along with essential vitamins and minerals.

Let’s explore the top 30 vegetarian protein sources, ranked by protein content and their nutritional profiles.

1. Eggs

Protein: ~13g per 2 large eggs (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Vitamin D, Vitamin B12, Choline
Benefits: Complete protein source that supports brain health and muscle repair.

2. Greek Yogurt

Protein: ~10g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Probiotics, Vitamin B12
Benefits: Promotes gut health, strong bones, and immune function.

3. Cottage Cheese

Protein: ~11g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Phosphorus, Vitamin B12
Benefits: Excellent source of slow-digesting protein for muscle repair.

4. Paneer (Indian Cottage Cheese)

Protein: ~18g per 100g (High Protein)
Carbs: Low
Fat: High
Key Nutrients: Calcium, Phosphorus, Vitamin B12
Benefits: Supports bone strength and muscle growth, ideal for high-protein vegetarian meals.

5. Mozzarella Cheese

Protein: ~22g per 100g (Very High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Vitamin B12, Phosphorus
Benefits: High-protein cheese that promotes healthy bones and muscles.

6. Ricotta Cheese

Protein: ~9g per 100g (Moderate Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Vitamin A, Phosphorus
Benefits: Supports digestive health and provides a balanced protein option.

7. Milk (Whole)

Protein: ~8g per cup (Moderate Protein)
Carbs: Moderate
Fat: Moderate
Key Nutrients: Calcium, Vitamin D, Potassium
Benefits: Promotes bone health, rich in essential nutrients.

8. Buttermilk

Protein: ~8g per cup (Moderate Protein)
Carbs: Low
Fat: Low
Key Nutrients: Calcium, Vitamin B12, Potassium
Benefits: Good for digestion and provides a lighter dairy protein option.

9. Whey Protein

Protein: ~25g per scoop (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Branched-Chain Amino Acids (BCAAs), Calcium, Potassium
Benefits: Fast-digesting protein that supports muscle recovery and growth.

10. Quark

Protein: ~14g per 100g (High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Calcium, Probiotics, Vitamin B12
Benefits: High-protein dairy option with probiotic benefits for gut health.

11. Kefir

Protein: ~8g per cup (Moderate Protein)
Carbs: Moderate
Fat: Low
Key Nutrients: Probiotics, Calcium, Vitamin D
Benefits: Promotes gut health, rich in protein and nutrients.

12. Parmesan Cheese

Protein: ~36g per 100g (Very High Protein)
Carbs: Low
Fat: High
Key Nutrients: Calcium, Phosphorus, Vitamin A
Benefits: Excellent for bone health and a potent protein source.

13. Gouda Cheese

Protein: ~25g per 100g (Very High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Vitamin B12, Phosphorus
Benefits: Rich in protein and supports muscle and bone health.

14. Edam Cheese

Protein: ~27g per 100g (Very High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Vitamin B12, Zinc
Benefits: High-protein cheese that promotes healthy teeth and bones.

15. Swiss Cheese

Protein: ~25g per 100g (Very High Protein)
Carbs: Low
Fat: High
Key Nutrients: Calcium, Vitamin A, Phosphorus
Benefits: Supports muscle growth and bone health, rich in protein.

16. Halloumi

Protein: ~20g per 100g (High Protein)
Carbs: Low
Fat: High
Key Nutrients: Calcium, Phosphorus, Vitamin B12
Benefits: Grilled or fried, provides a good source of protein and calcium.

17. Feta Cheese

Protein: ~14g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Phosphorus, Vitamin B12
Benefits: Strong in flavor and nutrients, supports healthy muscles and bones.

18. Cheddar Cheese

Protein: ~25g per 100g (Very High Protein)
Carbs: Low
Fat: High
Key Nutrients: Calcium, Vitamin B12, Phosphorus
Benefits: Excellent protein source for muscle recovery and strong bones.

19. Goat Cheese

Protein: ~15g per 100g (High Protein)
Carbs: Low
Fat: High
Key Nutrients: Calcium, Vitamin A, Phosphorus
Benefits: Easier to digest for some than cow’s milk, provides healthy fats and protein.

20. Provolone Cheese

Protein: ~25g per 100g (Very High Protein)
Carbs: Low
Fat: High
Key Nutrients: Calcium, Vitamin B12, Phosphorus
Benefits: Rich in protein, supports healthy teeth and bones.

30 Vegan Protein Sources

Vegan protein options come from a variety of legumes, grains, seeds, and vegetables. Many of these are rich in fiber and essential nutrients, making them great for both protein intake and overall health. Here are the top 30 vegan protein sources for vegans, but also for vegetarians and of course, pescetarians.

1. Lentils (Cooked)

Protein: ~9g per 100g (Moderate Protein)
Carbs: High
Fat: Low
Key Nutrients: Iron, Folate, Fiber
Benefits: High in plant-based protein, supports heart health, digestion, and energy levels.

2. Chickpeas (Cooked)

Protein: ~8g per 100g (Moderate Protein)
Carbs: High
Fat: Low
Key Nutrients: Iron, Magnesium, Fiber
Benefits: Supports muscle repair and is a great source of sustained energy.

3. Black Beans (Cooked)

Protein: ~9g per 100g (Moderate Protein)
Carbs: High
Fat: Low
Key Nutrients: Iron, Magnesium, Folate
Benefits: Rich in fiber and antioxidants, good for digestion and muscle recovery.

4. Kidney Beans (Cooked)

Protein: ~8g per 100g (Moderate Protein)
Carbs: High
Fat: Low
Key Nutrients: Folate, Iron, Fiber
Benefits: Supports heart health and promotes muscle repair.

5. Edamame (Cooked Soybeans)

Protein: ~11g per 100g (High Protein)
Carbs: Moderate
Fat: Low
Key Nutrients: Iron, Calcium, Magnesium
Benefits: A complete protein source, excellent for muscle recovery.

6. Tempeh

Protein: ~19g per 100g (High Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Iron, Probiotics
Benefits: Fermented food that supports gut health and provides complete protein.

7. Tofu

Protein: ~8g per 100g (Moderate Protein)
Carbs: Low
Fat: Moderate
Key Nutrients: Calcium, Iron, Magnesium
Benefits: Versatile protein source, supports bone and muscle health.

8. Seitan (Wheat Gluten)

Protein: ~25g per 100g (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Selenium, Iron
Benefits: One of the highest plant-based protein sources, excellent for muscle building.

9. Split Peas (Cooked)

Protein: ~9g per 100g (Moderate Protein)
Carbs: High
Fat: Low
Key Nutrients: Iron, Fiber, Potassium
Benefits: Supports digestion and muscle repair, good source of iron.

10. Mung Beans (Cooked)

Protein: ~7g per 100g (Moderate Protein)
Carbs: Moderate
Fat: Low
Key Nutrients: Iron, Magnesium, Fiber
Benefits: Rich in antioxidants, helps with digestion and supports metabolism.

11. Quinoa (Cooked)

Protein: ~4g per 100g (Moderate Protein)
Carbs: High
Fat: Low
Key Nutrients: Magnesium, Iron, Fiber
Benefits: Complete protein source, good for muscle repair and energy.

12. Amaranth (Cooked)

Protein: ~4g per 100g (Moderate Protein)
Carbs: High
Fat: Low
Key Nutrients: Calcium, Magnesium, Iron
Benefits: Great for bone health, promotes muscle growth.

13. Buckwheat (Cooked)

Protein: ~5g per 100g (Moderate Protein)
Carbs: High
Fat: Low
Key Nutrients: Magnesium, Manganese, Iron
Benefits: Complete protein, supports digestion and muscle recovery.

14. Hemp Seeds

Protein: ~32g per 100g (Very High Protein)
Carbs: Low
Fat: High (Healthy Fats)
Key Nutrients: Omega-3s, Magnesium, Iron
Benefits: Rich in Omega-3s and complete protein, supports brain and heart health.

15. Chia Seeds

Protein: ~16g per 100g (High Protein)
Carbs: Moderate
Fat: High (Healthy Fats)
Key Nutrients: Omega-3s, Fiber, Calcium
Benefits: Packed with fiber and Omega-3s, promotes heart health and digestion.

16. Flaxseeds

Protein: ~18g per 100g (High Protein)
Carbs: Moderate
Fat: High (Healthy Fats)
Key Nutrients: Omega-3s, Magnesium, Fiber
Benefits: Rich in heart-healthy fats, supports digestion and muscle growth.

17. Sunflower Seeds

Protein: ~21g per 100g (High Protein)
Carbs: Low
Fat: High (Healthy Fats)
Key Nutrients: Vitamin E, Magnesium, Selenium
Benefits: Supports skin health, muscle repair, and provides healthy fats.

18. Pumpkin Seeds

Protein: ~19g per 100g (High Protein)
Carbs: Moderate
Fat: High (Healthy Fats)
Key Nutrients: Zinc, Iron, Magnesium
Benefits: Excellent for immune function, muscle recovery, and heart health.

19. Peanuts (Dry-Roasted)

Protein: ~26g per 100g (Very High Protein)
Carbs: Moderate
Fat: High (Healthy Fats)
Key Nutrients: Magnesium, Niacin, Folate
Benefits: Great source of healthy fats and protein, promotes muscle growth and heart health.

20. Almonds

Protein: ~21g per 100g (High Protein)
Carbs: Low
Fat: High (Healthy Fats)
Key Nutrients: Vitamin E, Magnesium, Fiber
Benefits: Supports skin health, muscle recovery, and is a good source of fiber.

21. Cashews

Protein: ~18g per 100g (High Protein)
Carbs: Moderate
Fat: High (Healthy Fats)
Key Nutrients: Copper, Magnesium, Iron
Benefits: Promotes muscle recovery, energy production, and heart health.

22. Pistachios

Protein: ~20g per 100g (High Protein)
Carbs: Moderate
Fat: High (Healthy Fats)
Key Nutrients: Potassium, Vitamin B6, Fiber
Benefits: Great for heart health, muscle recovery, and high in antioxidants.

23. Walnuts

Protein: ~15g per 100g (Moderate Protein)
Carbs: Low
Fat: High (Healthy Fats)
Key Nutrients: Omega-3s, Magnesium, Iron
Benefits: Rich in Omega-3s, supports brain health, heart function, and muscle recovery.

24. Hazelnuts

Protein: ~15g per 100g (Moderate Protein)
Carbs: Low
Fat: High (Healthy Fats)
Key Nutrients: Vitamin E, Magnesium, Fiber
Benefits: Supports skin health, heart function, and is rich in antioxidants.

25. Brazil Nuts

Protein: ~14g per 100g (Moderate Protein)
Carbs: Low
Fat: High (Healthy Fats)
Key Nutrients: Selenium, Magnesium, Copper
Benefits: Excellent source of selenium, supports thyroid health and muscle repair.

26. Sesame Seeds

Protein: ~18g per 100g (High Protein)
Carbs: Low
Fat: High (Healthy Fats)
Key Nutrients: Calcium, Iron, Magnesium
Benefits: Supports bone health and provides plant-based protein.

27. Poppy Seeds

Protein: ~18g per 100g (High Protein)
Carbs: Low
Fat: High
Key Nutrients: Calcium, Magnesium, Fiber
Benefits: Promotes bone health, high in fiber and micronutrients.

28. Watermelon Seeds (Dried)

Protein: ~28g per 100g (Very High Protein)
Carbs: Low
Fat: High
Key Nutrients: Zinc, Magnesium, Iron
Benefits: Packed with protein and essential minerals, supports muscle recovery and immune function.

29. Pea Protein (Powdered)

Protein: ~23g per scoop (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Iron, Branched-Chain Amino Acids (BCAAs)
Benefits: Complete plant protein, ideal for muscle recovery and growth.

30. Spirulina (Dried)

Protein: ~57g per 100g (Very High Protein)
Carbs: Low
Fat: Low
Key Nutrients: Iron, Calcium, B-vitamins
Benefits: Extremely nutrient-dense, promotes immune function, and supports overall health.

Balancing Protein Sources in a Pescetarian Diet

Finding the right balance of protein sources is key to thriving on a pescetarian diet. This guide to the Top 100 Pescetarian Protein Sources offers a wide range of seafood, vegetarian, and vegan options that help meet your nutritional needs, whether you’re focused on muscle recovery, heart health, or overall well-being.

Here are some key takeaways:

Seafood: Rich in high-quality protein and Omega-3s, seafood forms the foundation of a pescetarian diet, offering benefits for heart and brain health, along with muscle growth.
Vegetarian: Dairy and eggs provide complete protein sources, along with essential vitamins like calcium and B12, supporting muscle repair and bone health.
Vegan: Plant-based proteins, including beans, legumes, seeds, and nuts, offer a wealth of protein, fiber, and micronutrients that contribute to digestive health, muscle recovery, and energy.

A well-rounded pescetarian diet incorporates a variety of these protein sources to ensure you receive the full spectrum of nutrients, from Omega-3s to plant-based fibers. By diversifying your protein intake, you can enjoy the health benefits of each category—whether you’re enjoying a seafood-based meal, a vegetarian cheese dish, or a nutrient-packed vegan bowl.

Tips for Incorporating These Proteins Into Your Diet:

Meal Prep: Plan meals around key protein sources like salmon, lentils, and tofu to ensure you’re getting the right macronutrient balance throughout the day.
Mix & Match: Incorporate a mix of seafood, dairy, and plant-based proteins to add variety and nutritional depth to your meals.
Mindful Eating: Pay attention to how these foods impact your energy levels and digestion. Listen to your body’s signals to adjust your protein intake accordingly.