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

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.

pescetarian protein

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.
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