What Is the Top 10 Healthiest Fish?

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 ).

What Fish Is a Superfood?

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 ).

Is Fish Healthier Than Chicken?

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 ).

Can I Eat Fish Every Day?

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.