Kelsey is a Registered Dietitian Nutritionist who has worked with 500+ clients to help them achieve their health and nutrition goals.
Incorporating fish into your diet can be a balanced and nutritious approach to supporting overall health, regardless of your specific goals. Fish is a versatile protein source that can be included in meals to help with muscle gain, weight maintenance, or weight loss. It’s important to choose the right type of fish based on your nutritional needs and health objectives.
The best fish for weight loss reveals a shocking truth: not all fish are created equal. Many tasty fish exist and are ideal for weight loss journeys. However, some fish might leave the scale stagnant when in excess. Let’s discover which fish you can eat for weight loss to get the scale moving again.
The lowest-calorie fish has fewer than 100 calories with under two grams of fat in a 100-gram serving and is the best fish for weight loss, including:
However, low-calorie fish isn’t the only consideration for weight loss. Let’s dive deeper into what makes the best fish for weight loss.
The best fish for weight loss includes healthy options and a few considerations, depending on what you mean by healthy. Ultimately, the best fish for weight loss will follow the evidence to support the best diet interventions for weight loss. Let’s see what the evidence suggests.
First, let’s look at the desirable conditions for losing weight. The Seoul National University Bundang Hospital reviewed over 90 studies to discover the optimal conditions and diet strategies for weight loss (37). The research found a few optimal strategies to lose weight.
Various studies on keto, Mediterranean, and other diets indicated similar conditions that promote weight loss. For starters, a low-calorie diet, with the occasional ultra-low-calorie intake, is the first diet strategy that works for weight loss.
However, low-fat and low-carb calorie intakes showed the most promise across studies. A Netherlands Review in the Seoul research showed protein was responsible for satiety induced by thermogenesis (9).
Thermogenesis is a metabolic process that occurs when the body burns calories for heat.
Interestingly, another critical outcome from this research indicated that high-protein meals caused lower calorie consumption and higher thermogenesis after eating (46).
Various reviews confirm the low-fat, low-carb, and high-protein but low-calorie, was the golden weight loss ticket. Furthermore, a review at the University of Connecticut suggests exercise also aids weight loss, but there’s no agreement about duration, intensity, or type (7).
Fortunately, the Mayo Clinic suggests 150 minutes of moderate-intensity workouts weekly, with two strength training days as a general guideline (26). Exercise for weight loss is up to you. However, eat low-fat, low-carb, and low-calorie fish for weight loss.
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A critical review by Harvard didn’t find enough evidence to suggest that high-protein meals could help burn fat (46). However, omega-3 in fatty fish is often the epitome of studies related to burning tough visceral belly fat. That would mean fatty fish is better for belly fat.
Unfortunately, a randomized controlled trial of 50 overweight men at the University of Sydney showed no significant evidence that omega-3 polyunsaturated fatty acid (PUFA) reduced visceral adipose fat around the belly (11).
The argument isn’t over yet. A later study in Turkey on 40 overweight individuals revealed that omega-3 PUFA combined with a weight-loss diet reduced abdominal fat (45). Further studies are necessary to determine whether omega-3 aids fat burning.
However, it may help to burn fat with a proper weight loss plan. Keep in mind, you can’t target weight loss to specific areas. However, overall weight loss will contribute to belly fat loss.
Ultimately, both types of fish can support your weight loss journey.
The cooking method used with fish also determines the nutritional values. Let’s use salmon as an example of how cooking methods alter the nutrients within fish. The table shows the macros for a 100-gram piece of salmon cooked in different ways (28, 40, 36).
| Cooking Method | Calories | Carbs | Fat | Protein |
|---|---|---|---|---|
| Grilled | 196 | 0g | 9.42g | 24.64g |
| Baked/Broiled | 160 | 0.1g | 5.54g | 25.82g |
| Steamed/Poached | 160 | 0g | 5.5g | 25.8g |
Grilled salmon has more calories and higher fat because you add fat like oils or butter when preparing it. This can suit the higher omega-3 portions. However, baked, broiled, steamed, or poached have the best macros per serving if you’re opting for a low-fat portion.
You’ll also notice the macro quantities available with a few air-fried weight-loss fish options.
Farmed versus wild-caught fish also differ in nutrients. Let’s compare a 100-gram piece of wild-caught and farmed Atlantic salmon to see which provides better macros (20, 35).
| Salmon Source | Calories | Carbs | Fat | Protein |
|---|---|---|---|---|
| Wild-Caught | 142 | 0g | 6.34g | 19.8g |
| Farmed | 206 | 0g | 12.4g | 22.1g |
Wild-caught salmon is lower in calories, fat, and protein for low-fat diets, whereas farmed salmon has higher calories, fat, and protein suitable for higher-fat, higher-protein diets. However, farmed salmon has greater vitamins and minerals if you seek that (20, 35).
| Salmon Source | Thiamin | Riboflavin | Vitamin A | Vitamin B6 | Vitamin C |
|---|---|---|---|---|---|
| Wild-Caught | 0.226mg | 0.38mg | 12mcg | 0.818mg | 0mg |
| Farmed | 0.34mg | 0.14mg | 69mcg | 0.65mg | 3.7mg |
Let’s look at the best fish for weight loss for different people, including white fish, frozen fish, and the ultimate fish. Please note that any fish in this article without cooked preferences refers to the fish macros in raw form.
Let’s discover fish or seafood you could use from frozen, focusing on lower calories. Also, take note of the specified cooking methods for some seafood macros. The table shows the macros in the best 100-gram frozen fish portions for weight loss (13, 27, 41, 16, 34):
| Fish | Calories | Carbs | Fat | Protein |
|---|---|---|---|---|
| Atlantic COD | 82 | 0g | 0.67g | 17.8g |
| Australis Barramundi | 80 | 0g | 0.88g | 20.35g |
| Boiled/Steamed Shrimp | 91 | 1.16g | 1.29g | 17.37g |
| Haddock | 74 | 0g | 0.45g | 16.3g |
| Steamed Crab | 82 | 0g | 0.74g | 17.8g |
Always prepare fish the way specifically mentioned in these tables to get the same macros per serving. However, the best white fish for weight loss includes the following 100-gram portions (17, 33, 14, 15, 22):
| Fish | Calories | Carbs | Fat | Protein |
|---|---|---|---|---|
| Air-Fried Halibut | 111 | 0g | 1.61g | 22.5g |
| Air-Fried Whiting | 116 | 0g | 1.7g | 23.5g |
| Flounder & Sole | 70 | 0g | 1.93g | 12.4g |
| Grouper | 92 | 0g | 1.02g | 19.4g |
| Snapper | 100 | 0g | 1.34g | 20.5g |
Read more: Do Vegetarians Eat Fish
Muscle gain becomes possible with high-protein food. The British Heart Foundation (BHF) states that protein is essential for muscle growth and repair (30). The BHF recommends eating 0.75 grams of protein per kilogram of body weight while exercising to gain muscles.
The table below shows high-protein 100-gram fish portions to eat for weight loss and muscle gain while exercising (19, 21, 23, 25, 29):
| Fish | Calories | Carbs | Fat | Protein |
|---|---|---|---|---|
| Air-Fried Mahi-Mahi | 109 | 0g | 0.9g | 23.7g |
| Air-Fried Sea Bass | 124 | 0g | 2.56g | 23.6g |
| Air-Fried Tilapia | 128 | 0g | 2.65g | 26.2g |
| Canned Tuna, Drained | 116 | 0g | 0.82g | 25.5g |
| Mullet | 118 | 0g | 3.53g | 18.82g |
Fatty fish are better for dinner because of the omega-3 fatty acids. A randomized controlled trial at Northumberland University found that omega-3 PUFA, specifically the DHA and EPA kinds, can promote better sleep quality in children (10).
More evidence is necessary to confirm whether omega-3 or fatty fish can improve sleep. However, let’s look at the fatty fish with more omega-3 PUFA. The table shows 100-gram fatty fish portions you can eat for weight loss and other possible benefits (18, 12, 32, 24, 38, 20):
| Fish | Calories | Carbs | Fat | Protein | PUFA |
|---|---|---|---|---|---|
| Air-Fried Herring | 203 | 0g | 11.6g | 23g | 2.74g |
| Canned Anchovies | 210 | 0g | 9.71g | 28.9g | 2.56g |
| Canned Sardines | 208 | 0g | 11.5g | 24.6g | 0.98g |
| Farmed Rainbow Trout | 141 | 0g | 6.18g | 19.9g | 1.51g |
| Oysters | 51 | 2.72g | 1.71g | 5.71g | 0.52g |
| Wild Atlantic Salmon | 142 | 0g | 6.34g | 19.8g | 2.54g |
Flounder and sole are the best fish for weight loss in the world if you want low-calorie and low-fat fish to eat on a diet (14). However, wild Atlantic salmon is the best fish for weight loss in the world if you want more omega-3 from fatty fish while on a weight loss plan (20).
The top 10 fish to eat for weight loss include the fish shared in tables with 110 or fewer calories, no carbs, and less than two grams of fat per serving. Here’s a summary of the top 10 fish to eat for low-calorie and low-fat weight loss strategies:
Read more: 13 Types of Fish To Eat for Good Health
Let’s discover the top five healthy fish recipes by sticking to the low-calorie options with lower-macro cooking methods with or without healthy oils for fatty fish.
Sizzle Fish has a delicious air-fried halibut recipe using olive oil to increase fat content (1). The smoked paprika, garlic powder, and black pepper with lemon wedges sounds tasty with halibut. Note, the macros are for the fish alone, so add vegetable recipe macros used.
Macros per serving: 284 calories, 0 g carbs, 17 g fat, 28 g protein, and 0 g fiber (1)
Feel Good Foodie has an incredible salmon recipe for an air fryer (2). It only has one gram of carbs per serving but gives you an enormous 34 grams of protein and 14 grams of fat. However, this recipe also only calculates the fish macros and no side dishes.
Macros per serving: 276 calories, 1 g carbs, 14 g fat, 34 g protein, and 1 g fiber (2)
Daily Yum inspires this mouth-watering, low-fat, and low-calorie COD air fryer recipe (4). The recipe only counts the macros per fish serving, without any side dishes. However, the crispy and flaky aspects make this a weight-loss treat with a low-calorie count.
Macros per serving: 180 calories, 1 g carbs, 2 g fat, 40 g protein, and 0 g fiber (4)
All Recipes has a simple recipe for broiling haddock for a low-fat and low-calorie option (42). The recipe adds the garlic, butter, and lemon combo, ideal for most fish recipes. Still, it doesn’t add side dish macros, and you should calculate those with this recipe.
Macros per serving: 229 calories, 1 g carbs, 5 g fat, 43 g protein, and 0 g fiber (42)
Finally, Eating Well has a shrimp recipe with cauliflower rice, avocado, and vegetables for a complete meal (43). The carbs seem higher, but the fiber content brings the net carbs to only 18 grams. In addition, the calorie count is acceptable for a full-fish meal.
Macros per serving: 402 calories, 28g carbs, 20 g fat, 32 g protein, and 10 g fiber (43)
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The four worst marine fish to eat include:
Some fish contain high amounts of mercury, which you should avoid. A 2003 study at the California Pacific Medical Center examined mercury levels in 123 patients consuming 30 different types of fish (31). Swordfish caused the highest mercury (Hg) levels.
Meanwhile, a 2023 Polish analysis found that tuna, particularly yellowfin tuna and bluefin tuna, had the highest levels of mercury in marine fish (3). Nile perch, pike perch, and pike had the highest mercury levels in freshwater fish.
The same study found the lowest marine mercury levels in Atlantic salmon and brown trout for freshwater fish. Mercury levels rise the longer fish are exposed to the toxic metals and other harmful elements in their natural environments.
A Norwegian study found dangerously high mercury levels in older Atlantic orange roughy fish but lower levels in younger specimens (6). Also, Cape Canaveral Scientific research found that Spanish and King mackerel from the Gulf Coast had extreme mercury levels (39).
The top 10 healthiest fish for weight loss have the lowest fat and calorie counts. Air-fried mahi-mahi, Atlantic COD, Australis barramundi, boiled or steamed shrimp, flounder, grouper, haddock, snapper, sole, and steamed crab have fewer than 110 calories and two grams of fat in 100-gram servings (19, 13, 27, 41, 14, 15, 16, 22, 14, 34).
Harvard suggests superfoods are defined by high levels of desirable nutrients, albeit there’s no scientific definition of superfoods (44). Fish high in omega-3 would be a superfood by that definition. Wild-caught Atlantic salmon has 2.54 grams of omega-3 polyunsaturated fatty acids per 100 grams (20).
Based on calories and nutrients, fish is healthier than chicken because it has fewer calories per 100 grams, and more nutrients. The USDA shows a 100-gram piece of roasted chicken has 239 calories and 13.6 grams of fat (5). On the other hand, a 100-gram portion of flounder has 70 calories and 1.93 grams of fat (14).
Eat fish 2-3 times a week to follow dietary recommendations and benefit from the Omega-3 fatty acids and protein-rich sources. The FDA Dietary Guidelines for Americans recommend at least eight ounces of fish a week on a 2,000-calorie diet (8). Pregnant or breastfeeding women should eat 8-12 ounces of low-mercury fish a week on a 2,000-calorie diet.
The best fish for weight loss depends on a few factors, like whether you want more protein, omega-3 fatty acids, or a low-fat, low-calorie option. Nonetheless, you have 20+ fish options to eat to lose weight. Choose the fish suitable for your weight loss diet, and start enjoying the other benefits of fish.
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