A Guide to Lean Fish vs Fatty Fish: Which Should You Eat? (2024)

There’s nothing like a fresh slice of fish - packed with protein to help us run away with as many muscle gains as possible.

But sometimes when we’re looking to keep our foods low-calorie – we need to be aware of how much fat is in the fish we eat.

Some fish contain higher fat, thus higher calories. For example… a fish like a barramundi has next to zero fat, whilst salmon has significantly more.

Let’s jump in and get an understanding of which type of fish is higher in fat, and learn about which fish is best for you, complete with some environmental and sustainability considerations.

Nutritional differences between lean and fatty fish

What are fatty fish? Per 100 grams, the fish macronutrient content of all these fatty fish types:

Fatty FishProteinFatCarbohydrates
Mackerel18g16g0g
Herring18g13.2g0g
Salmon20g11g0g
Sardines20g9g0g
Trout (rainbow, farmed)19g5g0g
Anchovy20g4.7g0g

Taking things further, nutrient values may vary slightly depending on the type of salmon (e.g. wild or farmed) and the method of cooking. These values are based on raw, uncooked fish.

Fish is classified as a lean source of protein, and for good reason.

Mackerel, with 16 grams of fat, isn't too large considering the protein you get with it.

But it's critical we know the fat content regardless, as some women on a weight loss diet will have a daily limit of 50-60 grams of fat per day.

So in this context, 16 grams would be a significant percentage.

Meanwhile, the ever-popular salmon has 11 grams of fat.

Again, this isn't anything too large, but people tend to forget about it when consuming foods like sushi, having up to 200-300 grams of salmon and thinking it's "lean" and that they've consumed "next to no fat."

But in reality, this is up to 30 grams, not at all insignificant!
For a quick snapshot, here is what 100 grams of smoked salmon looks like.

A Guide to Lean Fish vs Fatty Fish: Which Should You Eat? (1)

The lowest calorie fish

The leaner types of fish, the ones you can eat a large amount of without worrying about fat content are list below with calories per 100 grams:

Leaner FishCalories
Haddock87 cal
Whiting132 cal
Cod82 cal
Boiled prawns99 cal
Oyster81 cal
Steamed scallop137 cal
John Dory95 cal
Squid92 cal
Tilapia129 cal
Boiled lobster97 cal
Barramundi108 cal
Clam, cooked148 cal
Boiled mussel150 cal
Bream118 cal
Red mullet117 cal
Tuna101 cal
Boiled crab101 cal

Now let’s look at the total macronutrient breakdown of these fish with protein, fat, and carbohydrate content per 100g.

Leaner FishProteinFatCarbohydrates
Haddock20g0.6g0g
Whiting20g0.7g0g
Cod20g0.7g0g
Boiled prawns18g0.9g0g
Oyster9g1.3g5g
Steamed scallop12g1.4g3g
John Dory19g1.4g0g
Squid14g1.5g0g
Tilapia19g1.5g0g
Boiled lobster17g1.6g0g
Barramundi20g1.8g0g
Clams, cooked13g2.4g2g
Boiled mussel15g2.7g1g
Bream20g2.9g0g
Red mullet18g3.8g0g
Tuna25g4.6g0g
Boiled crab18g5.5g1g

Note: Nutrient values may vary depending on the type of fish and the method of cooking. These values are based on raw, uncooked fish unless otherwise specified.

So keep the above list in mind when you’re wanting to know fish good for weight loss!

Lots of us love consuming a fish diet for weight loss, as some of them (ie, the above) contain very few calories, and can be very tasty with some herbs and spices!

So what is the best fish for weight loss? Based on the list above, whiting is number one, followed by tilapia, with barramundi in third.

Health benefits / potential risks of consuming different fish

Fish contains fatty acids, selenium, iodine, vitamin D, and taurine, which may help us reduce our likelihood of developing cardiovascular disease.

A review in 2019 which included data from over 10 studies, found fish oil to lower the risk of a heart attack and death from coronary heart disease.

Consuming fish fights heart disease in these different ways:

  • The omega-3 fatty acids in fish protect the heart against the development of erratic and potentially deadly cardiac rhythm disturbances.
  • They lower blood pressure and heart rate, improve blood vessel function
  • At higher doses, omega 3s can lower triglycerides and might ease inflammation.

Further research finds seafood helps with brain and eye health, and it's recommended we consume two servings per week.

Moreover, other research finds fish to be beneficial for the immune system, whilst playing a role in favourable gut health.

Moreover, women who are pregnant can benefit further from fish intake, as it's been found to be important for optimal development of a baby’s brain and nervous system:

"...in general, how much fish women ate during pregnancy appeared to have little long-term relation with neurodevelopmental outcomes in their child."

Regular fish intake might also help us reduce the risk of depression, stroke, and Alzheimer's disease.

A Guide to Lean Fish vs Fatty Fish: Which Should You Eat? (2)

Choosing the Right Fish for Your Diet

With so many options to choose from, it can be tough to know which fish is right for you. So, here are some tips to help you make the right choice:

  • If you're trying to lose weight, opt for lean fish like tilapia or cod, and pair it with a healthy side dish like roasted vegetables or a salad.
  • If you're looking to build muscle, choose fish that's high in protein, like salmon or tuna, and make sure to get enough protein from other sources as well.
  • If you're looking to improve heart health, go for fatty fish like salmon or mackerel, and make sure to limit your intake of fish high in mercury.

Got your fish? Great! Now it's time to get cooking!

There are plenty of ways to prepare fish, from grilling to baking to pan-frying, but it's important to choose a method that helps retain its nutrients and flavour.

For example, grilling or baking fish with the skin on helps to keep it moist, while pan-frying can help to develop a crisp crust. Experiment with different cooking methods and seasonings to find your favourite way to prepare fish.

But to achieve optimal taste and nutrition, it is recommended to use cooking methods that are gentle and do not add a lot of unhealthy fats. Grilling, baking, poaching, and steaming are all great options that can bring out the natural flavour of the fish while preserving its nutrients.

It's also important to use seasonings and herbs that complement the fish's flavour, rather than overpowering it. Adding lemon or herbs like basil, thyme or dill can enhance the flavour without adding additional calories or calories from fats.

To ensure that the fish is fully cooked, look for an internal temperature of 63 degrees celsius or until the flesh is opaque and easily flakes with a fork.

Environmental and Sustainability Considerations

In Australia, we're lucky to have access to a diverse range of fresh and sustainable seafood options. But it's important to be mindful of the impact our food choices have on our oceans and the creatures that call them home!

Overfishing and destructive fishing practices can seriously harm marine ecosystems and the species that rely on them. So, how can you make sure the seafood you're eating is both delicious and sustainable? Well, here are some tips for choosing fish that's both good for you and good for the planet:

  1. Choose species that are abundant and well-managed. Some examples of sustainable seafood options include Australian salmon, barramundi, and sardines.
  2. Support sustainable fishing practices, such as line-caught or trap-caught methods. These methods have less impact on the ocean and its inhabitants compared to methods such as trawling or dredging.
  3. Look for eco-labels like the Marine Stewardship Council (MSC) or the Australian Good Fish Guide. These labels help you identify seafood that's been sustainably caught and well-managed.

By making informed choices, you can enjoy the delicious taste of fish while also supporting the health of our oceans.

Conclusion

Wrapping up – when it comes to choosing fish for optimal taste and nutritional value, it's important to understand the fat content of the fish you're eating.

Fatty fish, like Mackerel, Herring, and Salmon, have a higher fat content compared to leaner options like Barramundi, Whiting, and Tilapia.

Additionally, you may also want to consider environmental and sustainability factors when choosing fish, as some species are becoming overfished.

By making informed choices, you can enjoy the taste and health benefits of fish while also taking care of your planet – oh! – and keep yourself looking great, too!

A Guide to Lean Fish vs Fatty Fish: Which Should You Eat? (2024)

FAQs

A Guide to Lean Fish vs Fatty Fish: Which Should You Eat? ›

If you're trying to lose weight, opt for lean fish like tilapia or cod, and pair it with a healthy side dish like roasted vegetables or a salad. If you're looking to build muscle, choose fish that's high in protein, like salmon or tuna, and make sure to get enough protein from other sources as well.

What is the difference between lean fish and fatty fish? ›

While fatty fish contain more fat in their tissues and have a larger variety of fatty acids than lean fish, lean fish contain more iodine and less energy than fatty fish [26]. The health benefits of fatty fish are mostly ascribed to their high amount of n-3 fatty acids [6].

What is the most unhealthy fish to eat? ›

Worst: Fish High in Mercury
  • Imported swordfish.
  • Imported marlin.
  • Shark.
  • Tilefish.

What fatty fish should I eat? ›

The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week. A serving is 3 ounces cooked, or about ¾ cup of flaked fish. Fatty fish like anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia are high in omega-3 fatty acids.

Which fish are lean fish? ›

Lean fish are those that are low in fat, such as flounder, sole, cod, red snapper, bass, perch, halibut and pike. Fat fish are those which are high in fat, such as salmon, tuna, trout, butterfish and mackerel. Lean fish, having almost no fat content, can easily become dry, particularly when overcooked.

What is the best fish to eat to lose weight? ›

Seafood is a great choice for weight loss, as it is low in calories, saturated fat, and carbohydrates, but high in protein and essential nutrients. Wild-caught salmon, shrimp, cod, tilapia, and tuna are all great options for weight loss, and they can be enjoyed in many different ways.

Which fish can you not eat everyday? ›

Text Versions of the Best Choices, Good Choices, and Choices to Avoid Lists of Fish
FishBest Choice, Good Choice, or Choice to Avoid?
SwordfishChoice to Avoid: HIGHEST MERCURY LEVELS
Tilefish (Gulf of Mexico)Choice to Avoid: HIGHEST MERCURY LEVELS
Tuna, bigeyeChoice to Avoid: HIGHEST MERCURY LEVELS
59 more rows
Mar 5, 2024

What is the number one fish to eat? ›

The American Heart Association (AHA) recommends eating fish at least 2 times a week, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s.

What fish is safe to eat every day? ›

Atlantic mackerel tops the list of safest fish. While mercury content is something to watch out for, the benefits of consuming fish generally outweigh the risks of mercury exposure.

What's the number one worst fish for your heart? ›

Fish high in mercury to avoid are: king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and big eye tuna.

What fish is bad to eat too much of? ›

Shark, swordfish and marlin: do not eat these if you are pregnant or trying to get pregnant. All other adults, including breastfeeding women, should eat no more than 1 portion per week. This is because these fish can contain more mercury than other types of fish, and can damage a developing baby's nervous system.

Which fish are most toxic? ›

Examples. Species of puffer fish (the family Tetraodontidae) are the most poisonous in the world, and the second most poisonous vertebrate after the golden dart frog.

What fish is bad for cholesterol? ›

Some fish that include the most cholesterol per 100 grams are:
  • Squid - 231mg.
  • Shrimp - 194mg.
  • Lobster - 71mg.
  • Salmon - 63mg.
Oct 21, 2022

What fish has no mercury in them? ›

Choose fish and shellfish that are lower in mercury such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish. For the most health benefits, choose fatty fish such as salmon, trout, herring, chub mackerel, and sardines. o These fish have healthy omega-3 fatty acids.

What is the healthiest white fish to eat? ›

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.

What is an example of a lean fish? ›

Examples of very lean white fish include cod, haddock, grouper, halibut, tilapia, and bass. These white fish generally have only about 25% as many omega-3 fatty acids as higher fat, higher calorie, darker-fleshed fish such as coho and sockeye salmon. Therefore, it's a good idea to eat both types of fish.

Is tuna a fatty or lean fish? ›

Tuna is a lean meat. It's relatively high in protein, but low in calories, which means that it keeps you full longer and stops you from eating more. In one study, adolescents who regularly ate lean fish like tuna for several weeks lost an average of two pounds more weight than the control group that didn't eat fish.

Is mahi mahi a lean fish? ›

Mahi-mahi is firm-textured, dense and moist, with a moderate, slightly sweet flavor. It's an extra lean fish. A 4-ounce serving contains 100 calories, 22 grams of protein, and only 1 gram of fat.

Is tilapia a lean fish? ›

Tilapia is a lean white fish that is high in protein and low in fat. Other similar fish include : cod.

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