TempoLife › Features › Foods by diet and allergen › pescatarian
Pescatarian foods
Vegetarian plus fish and seafood.
What this list includes and excludes
Includes. Plant foods, dairy, eggs, fish and seafood.
Excludes. Meat, poultry and game, and the by-products of land animals: gelatine, lard, tallow, meat stock.
The exact rules this page ran
These are printed from the same file the filter reads, so what you see is what ran. A food appears above only if it passed every one of them.
- Source. The row must belong to the USDA FoodData Central SR Legacy source family. Rows without retained provenance are excluded.
- Allowed categories (11). A food outside these categories cannot appear, whatever its name.
Köögivili,Puuviljad ja marjad,Kaunviljad,Teravili ja pasta,Pähklid ja seemned,Kartulid ja mugulad,Vürtsid ja maitseained,Rasvad ja õlid,Piimatooted,Munad,Kala ja mereannid - Disqualifying words (34). A food whose name contains any of these is removed.
beef,pork,bacon,ham,,, ham,sausage,salami,pepperoni,chorizo,frankfurter,chicken,turkey,duck,goose,lamb,mutton,veal,venison,rabbit,liver,tripe,gizzard,giblet,meat,poultry,lard,tallow,gelatin,broth,bouillon,gravy,pate,,blood,brains - Rescued false positives (44). A food whose name contains one of these keeps its place even if a disqualifying word also matches — this is what stops "peanut butter" being read as butter.
peanut butter,nut butter,sesame butter,cocoa butter,apple butter,shea butter,butternut,buttercup,butterhead,butterbur,butter beans,butterbean,soymilk,soy milk,coconut milk,almond milk,rice milk,oat milk,milk thistle,coconut cream,cream style,cream of tartar,nondairy,non-dairy,bean curd,eggplant,meatless,meat extender,coconut meat,poultry seasoning,lambsquarters,gooseberr,collard,crabapple,honeydew,blood orange,kidney beans,beans, kidney,breadfruit,breadnut,spaghetti squash,fish broth,fish liver,cod liver - Ranking. The table below is sorted by protein per 100 g, highest first.
Top 30 by protein
| Food | kcal | Protein g | Carbs g | Fat g | Fibre g | Salt g |
|---|---|---|---|---|---|---|
| Soy protein isolate | 335 | 88.3 | 0.0 | 3.4 | 0.0 | 2.51 |
| Dried egg white powder | 376 | 82.4 | 4.5 | 0.0 | 0.0 | 3.10 |
| Dried egg white | 382 | 81.1 | 7.8 | 0.0 | 0.0 | 3.20 |
| Dried egg white flakes | 351 | 76.9 | 4.2 | 0.0 | 0.0 | 2.89 |
| Vital wheat gluten | 370 | 75.2 | 13.8 | 1.9 | 0.6 | 0.07 |
| Soy protein concentrate | 328 | 63.6 | 25.4 | 0.5 | 5.5 | 2.25 |
| Atlantic cod, dried and salted | 290 | 62.8 | 0.0 | 2.4 | 0.0 | 17.57 |
| Dried spirulina seaweed | 290 | 57.5 | 23.9 | 7.7 | 3.6 | 2.62 |
| Egg substitute, powder | 444 | 55.5 | 21.8 | 13.0 | 0.0 | 2.00 |
| Dried-frozen tofu | 477 | 52.5 | 10.0 | 30.3 | 7.2 | 0.02 |
| Defatted peanut flour | 327 | 52.2 | 34.7 | 0.6 | 15.8 | 0.45 |
| Soy flour, defatted | 327 | 51.5 | 33.9 | 1.2 | 17.5 | 0.05 |
| Sesame flour, low-fat | 333 | 50.1 | 35.5 | 1.8 | 0.0 | 0.10 |
| Muscle Milk Light protein supplement | 396 | 50.0 | 22.0 | 12.0 | 2.0 | 0.63 |
| Cottonseed flour, low fat | 332 | 49.8 | 36.1 | 1.4 | 0.0 | 0.09 |
| Soy flour, low-fat | 372 | 49.8 | 30.6 | 8.9 | 16.0 | 0.02 |
| Soy meal, raw | 337 | 49.2 | 35.9 | 2.4 | 0.0 | 0.01 |
| Cottonseed meal, partially defatted | 367 | 49.1 | 38.4 | 4.8 | 0.0 | 0.09 |
| Dried egg | 592 | 48.1 | 1.1 | 43.9 | 0.0 | 1.19 |
| Sunflower seed flour, partially defatted | 326 | 48.1 | 35.8 | 1.6 | 5.2 | 0.01 |
| Whelk, cooked | 275 | 47.7 | 15.5 | 0.8 | 0.0 | 1.03 |
| Muscle Milk protein supplement | 411 | 45.7 | 18.5 | 17.1 | 7.1 | 0.82 |
| Soybeans, dry roasted | 449 | 43.3 | 29.0 | 21.6 | 8.1 | 0.01 |
| Meat extender | 311 | 41.7 | 34.7 | 3.0 | 17.5 | 0.03 |
| Cottonseed flour, partially defatted | 359 | 41.0 | 40.5 | 6.2 | 3.0 | 0.09 |
| Sesame flour, partially defatted | 382 | 40.3 | 35.1 | 11.9 | 0.0 | 0.10 |
| Fat-free parmesan cheese topping | 370 | 40.0 | 40.0 | 5.0 | 0.0 | 2.88 |
| Soybeans, roasted | 469 | 38.6 | 30.2 | 25.4 | 17.7 | 0.41 |
| Soy flour, roasted | 439 | 38.1 | 30.4 | 21.9 | 9.7 | 0.03 |
| Shredded Parmesan cheese | 415 | 37.9 | 3.4 | 27.3 | 0.0 | 4.24 |
Source: USDA FoodData Central, SR Legacy source family · checked 2026-09-02
What to watch on this pattern
Every restriction removes something useful along with the thing it was aimed at. These are the points that come up most often for pescatarian eating — not a warning against it, and not a list of problems you will have.
- Iron. Fish supplies less haem iron than red meat, so the vegetarian iron notes still apply in part.
- Mercury and other contaminants. National authorities publish which large predatory species to limit, and how often, especially in pregnancy. That guidance is species-specific and is not something a nutrient table can answer.
- Vitamin B12 and iodine. Usually well covered by fish, seafood and dairy — this is the diet's clearest advantage over a fully plant-based one.
Source: EFSA Dietary Reference Values for the EU · checked 2026-09-02
This page is general nutrition information. It is not dietary advice, it is not an allergen check, and it cannot tell you whether a specific product is safe for you. Coeliac disease, food allergy, kidney disease and pregnancy all change what a food list means — those belong with a clinician or a registered dietitian.
Frequently asked questions
How many foods are on the pescatarian list?
1 979, out of the sourced rows in the food database. That is the number of foods that pass every rule printed on this page — it is not the number of foods in the world that fit the diet.
What is the typical protein of a pescatarian food here?
The median is 3.5 g per 100 g across all 1 979 matching foods, and the median energy is 111 kcal per 100 g. Medians rather than averages, because a handful of dried and powdered foods would drag an average badly.
Can I rely on this for an allergy?
No. This is a filter over a nutrition database, not a check of a specific product. Allergen safety comes from the label on the packet and from your clinician.
Other views of the same database
Vegan
Plant foods only: no meat, fish, dairy, eggs or honey.
Vegetarian
No meat, poultry or fish; dairy and eggs stay in.
Gluten-free
No wheat, barley, rye or their derivatives.
Lactose-free
No milk sugar: dairy and dairy-derived ingredients are out.
Low-FODMAP
A short, explicit list of foods usually low in fermentable carbohydrates at a standard serve.
High-protein
Foods with at least 15 g of protein per 100 g.
All diet views · Food database · Nutrition label generator · Weekly meal plans
Eat this way, then look at what actually happened
TempoLife logs meals against this same database, so a week of pescatarian eating turns into protein, fibre and energy you can see rather than estimate.