What fish is the lowest in fat? Lean seafood has fewer calories than the fatty kind — and lots of protein. For example, low-fat fish like
tilapia, cod, flounder, and sole
have fewer than 120 calories in a 3-ounce serving and give you plenty of protein.
What is healthiest fish to eat?
- Albacore Tuna (troll- or pole-caught, from the US or British Columbia) …
- Salmon (wild-caught, Alaska) …
- Oysters (farmed) …
- Sardines, Pacific (wild-caught) …
- Rainbow Trout (farmed) …
- Freshwater Coho Salmon (farmed in tank systems, from the US)
Is salmon OK on a low-fat diet?
Choose lean meats. Cut off all fat you can see. Eat poultry, like chicken, duck, and turkey without the skin.
Many types of fish, such as salmon, lake trout, tuna, and herring, provide healthy omega-3 fat
.
What is the leanest fish?
Best: Lean Fish
For example, low-fat fish like
tilapia, cod, flounder, and sole
have fewer than 120 calories in a 3-ounce serving and give you plenty of protein. If you don’t like fish but want to get more seafood into your diet, tilapia and cod can be a good starting point. Neither has much of a fishy taste.
What is the healthiest fish to eat for weight loss?
- Salmon. According to Medical News Today, salmon is an excellent source of vitamin D and calcium. …
- Cod. High in protein but low in calories, fat and carbs, cod keeps you full without any extra baggage. …
- Tuna. …
- Halibut. …
- Sardines.
Cod
. It’s a British classic in meals such as fish & chips, but cod is also one of the healthiest white fish around. Cod is high in protein, low in fat and a good source of vitamin B12, which is needed for energy and nervous system support and may be important in helping prevent depression.
Fatty fish like
anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia
are high in omega-3 fatty acids.
Salmon are more nutritious than cod, but their fillets are also filled with more fats and calories.
Salmon is healthier
because it has omega-3 fatty acids, vitamin B, potassium, and many other vitamins and nutrients. Cod is leaner than salmon, and it is less calorie dense.
Cod has a more mild, clean taste. Haddock is more flavorful and “fishy.”
However, the difference between Cod and Haddock is more about shape and texture than taste. Cod fillets are thicker and firmer. They’re great for grilling or searing because they don’t overcook as easily.
For a high protein, low fat option, choose
cod, halibut, haddock, or flounder
. Just 1 ounce (28 grams) of dried fish can provide 18 grams of protein ( 10 ). Dried fish has many benefits. For example, it’s also loaded with vitamin B12, potassium, magnesium, selenium, and other nutrients ( 10 ).
Fish have extremely high levels of chemicals such as arsenic, mercury, PCBs, DDT, dioxins, and lead in their flesh and fat
. You may even get industrial-strength fire retardant with that catch of the day. The chemical residue found in salmon flesh can be as much as 9 million times that of the water in which they live.
Shrimp is a great food to include in your diet
. It’s not only high in protein but also low in calories, carbs, and fat. Three ounces (85 grams) of shrimp contain 12 grams of protein and only 60 calories ( 11 ). Shrimp is rich in selenium, choline, and vitamin B12.
Salmon is a great alternative to red meat because it’s a nutrient-dense food that can help raise good cholesterol levels. Plus, it’s tasty! An average 3-ounce fillet of cooked Atlantic salmon contains 23 grams of protein and
6 grams of fat
, most of which is healthy unsaturated fat.
- Fabulous Fats. 1/14. Also called oily fish, fatty fish are the best sources of two of the three most important omega-3s (EPA and DHA). …
- Albacore Tuna. 2/14. …
- Farmed Salmon. 3/14. …
- Wild Salmon. 4/14. …
- Atlantic Herring. 5/14. …
- Mussels. 6/14. …
- Anchovies. 7/14. …
- Swordfish. 8/14.
While lean fish like
cod and halibut
have the least calories, higher calorie fish like salmon and mackerel provide omega-3 fatty acids that are necessary for overall health. Fish is high in protein, which can increase feelings of fullness and reduce appetite and hunger.
If you are looking to lose weight,
canned tuna is a good option because it is low in calories yet high in protein
. Diets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings ( 7 , 8 ).
Sardines
Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving
, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. They contain a great source of calcium and Vitamin D, so they support bone health, too.
Eating salmon daily
could provide your heart with some powerful benefits
. It’s all down to the essential omega-3s present in the fish. The two long-chain omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in high amounts in salmon and seafood in general (via WebMD).
Fish. Ironically,
eating fatty fish helps combat a fatty liver
. Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation.
