There are plenty of reasons to include more seafood in your diet, and increasing your protein intake is one of them.

Protein provides amino acids that our body needs to grow and repair healthy muscles. It also keeps us feeling satiated and supports weight management.

The recommended daily allowance of protein for the average adult is 0.8 to 1 gram of protein per kilogram of bodyweight, but you’ll need more if you exercise. This could amount to anywhere from 50 to 150 grams per day depending on the person.

Hitting that number is important, but the source of your protein also matters. Instead of trendy protein-fortified foods or supplements, opt for whole foods naturally rich in protein — like seafood, which includes fish and shellfish, experts say.

Many Americans aren’t getting enough protein from these nutritious ocean-dwellers. The Dietary Guidelines for Americans recommends eating at least 8 ounces of seafood per week, but 80–90% of people don’t meet this recommendation.

So if you’re trying to eat more protein, look to the sea.

“Seafood is a nutrient-rich way to boost protein intake while also getting heart-healthy omega-3 fatty acids that many people fall short on,” Debbie Petitpain, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

Many fish and shellfish are also packed with essential vitamins and minerals, says registered dietitian Frances Largeman-Roth.

The hardest part is choosing which seafood to eat. So, which fish and shellfish have the most protein?

The Highest Protein Seafood

“Seafood is a high-quality, complete protein because it provides all nine essential amino acids that our bodies can’t make on their own,” says Petitpain. Many fish and shellfish are naturally lower in saturated fat and calories than other animal proteins, she adds.

The following seafood options all provide at least 20 grams of protein per serving, which is 3-4 ounces.

They’re also low in mercury, which makes them safe for regular consumption, especially if you’re pregnant. (Always talk to your doctor if you have questions.)

The good news? You don’t have to choose one high-protein seafood — it’s best to eat a variety of fish and shellfish because each offers unique nutrients, Petitpain notes.

Try steaming or baking seafood, and add flavor with herbs and spices instead of high-sodium seafood seasonings.

Tuna

“Tuna is a powerhouse for lean protein,” says Petitpain.

One serving of the average canned light tuna, drained, contains:

120 calories25 grams of protein1 gram of fat

Naturally low in calories and fat, this pantry staple is packed with protein, plus vitamins and minerals. One serving provides over 100% of the daily value for selenium, which acts as a powerful antioxidant that protects cells against damage, the experts note.

Tuna is also rich in vitamin B3 (niacin) and vitamin B6, which support energy metabolism, immune function and a healthy nervous system.

Low-mercury canned tuna varieties include skipjack or white tuna, which may be labeled as “light” or “chunk light.”

Wild Salmon

Wild salmon is one of the healthiest foods you can eat, and it’s also an excellent source of protein.

Three ounces of wild salmon, roasted, provides about:

155 calories22–23 grams of protein7 grams of fat

In addition to protein, salmon is packed with healthy fats, says Largeman-Roth says. These include omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have protective benefits for heart and brain health.

Salmon is one of the few whole foods naturally rich in vitamin D, which supports healthy bones, says Petitpain. It’s also loaded with vitamin B12, which keeps our nerves and blood cells healthy.

Octopus

Octopus is a popular seafood in Mediterranean cuisine, which is linked with many health benefits,

Three ounces of cooked octopus provides about:

140 calories25 grams protein2 grams of fat

Octopus is an excellent source of lean protein, rich in amino acids that support muscle growth. These tentacled creatures are also packed with selenium, iron and phosphorus.

Octopus can have a chewier texture that’s not for everyone. If you’re hesitant, canned octopus in oil may be a more tender, beginner-friendly option.

Shrimp

Shrimp are delicious and some of the leanest seafood you can eat.

Three ounces of cooked shrimp provides roughly:

99 calories24 grams of protein0.2 grams of fat

Shrimp are an incredible source protein but naturally very low in fat, making them a great low-calorie protein choice.

Shrimp are also high in iodine, which is important for thyroid health, says Petitpain, and they’re a good source of vitamin B12, phosphorus, and selenium.

Plus, they’re rich in antioxidants like astaxanthin, Petitpain adds, which has anti-inflammatory properties.

Sardines

Love them or hate them, sardines are one of the healthiest fish you can eat.

One serving of canned sardines in oil provides about:

191 calories22 grams of protein10 grams of fat

Sardines are an excellent source of protein, says Largeman-Roth. They’re higher calories and fats, but most of these are healthy unsaturated fats, including EPA and DHA omega-3 fatty acids. Canned sardines is one of the best foods for brain health, she adds.

Sardines are rich in calcium because their tiny bones are soft enough to eat. They also provide vitamin D, vitamin B12, potassium, iron and choline, TODAY.com previously reported.

Sardines are very low in mercury because they’re smaller fish lower on the food chain, says Largeman-Roth. Canned sardines are also inexpensive and last forever, so they’re a budget-friendly high-protein seafood option.

Trout

Fresh trout can be harder to find, but this speckled fish is loaded with protein and nutrients. There are two species: freshwater or rainbow trout, and steelhead trout, which lives in the ocean.

One serving of cooked trout (mixed species), provides about:

162 calories22 grams of protein7 grams of fat

Trout is flavorful fish that’s rich in protein and heart-healthy omega-3 fatty acids. It’s also an excellent source of vitamin D, which helps the body absorb calcium for strong bones and supports immune function, TODAY.com reported previously.

Trout tend to be on the smaller side, which makes them low in mercury. “It’s a great choice for pregnant and breastfeeding women and sustainably farmed,” says Largeman-Roth.

Atlantic Mackerel

Atlantic mackerel is an oily fish that’s packed with nutrients.

One serving of cooked Atlantic mackerel provides:

223 calories20 grams of protein15 grams of fat

Whether you prefer it fresh or canned, mackerel is another great high-protein fish, the experts note.

Mackerel high in healthy omega-3 fatty acids, which support heart health and lower inflammation. It’s also a good source of as well as phosphorus, calcium, vitamin D and vitamin E.

Make sure you opt for Atlantic mackerel and avoid King mackerel, which is high in mercury.

Scallops

Scallops are small but mighty sources of protein.

One serving of cooked scallops provides about:

111 calories20 grams of protein0.8 grams of fat

Scallops are another incredibly lean source of protein that can support muscle growth. These mild mollusks have a sweet, buttery flavor, despite being very low in calories and fat.

In addition to protein, scallops are rich in selenium and zinc, which helps keep our immune system strong.

Scallops are a sustainable choice and have the lowest mercury concentration of any commercial seafood, according to the U.S. Food and Drug Administration.

Cod

If you’re looking for a fish that doesn’t taste overly fishy, cod is a delicious, protein-packed option.

One serving of cooked Atlantic cod provides about:

95 calories20 grams of protein0.7 grams of fat.

This white fish is naturally lean, making it a great lower-calorie protein option, according to Largeman-Roth.

“It’s a good source of selenium and B vitamins,” says Petitpain. These include vitamin B12, which helps the body break down food into energy and supports brain and nerve health.

“It’s a great ‘starter’ fish thanks to its mild flavor and flaky texture,” Largeman-Roth adds.

Other Good Sources of Protein

More high-protein seafood options include halibut, snapper, crab, mahi-mahi, pollock and lobster.

It’s worth noting that seafood is one of the “big 9” top food allergens in the U.S. “It’s important for people with fish or shellfish allergies to avoid it entirely,” says Petitpain.

Aside from seafood, you can eat high-protein meats, like poultry, lean beef and pork, eggs and yogurt. Plant-based proteins include beans, lentils, tofu and tempeh.

“Protein ‘extras’ — like nuts or seeds on salads or beans in soups — will bump up protein without major effort,” says Petitpain.