Fish is among the healthiest foods on the planet, loaded with essential nutrients such as high-quality protein, vitamin D, and omega-3 fatty acids,[1]which are crucial for optimal body and brain function.
Consuming fish regularly can provide numerous health benefits, including a lower risk of heart attacks[2], strokes[3], and mental decline. For those mindful of their calorie intake, low-calorie fish options offer a fantastic way to enjoy these benefits without compromising on dietary goals.
These fish varieties provide all the vital nutrients while keeping calorie counts low, making them ideal for maintaining a healthy weight and supporting overall well-being.
People often choose white fish by aiming to eat healthily due to their low-calorie content. They have leaner flesh than oily fish, resulting in lower fat and calorie levels. Some of the examples of low-fat white fish include flounder, sole, haddock, and cod.
Here is a list of 15 fishes with low calories, arranged in decreasing order of their calorie content per 100 grams:
Top 15 Low-Calorie Fishes
In this section, we delve into a comprehensive exploration of some low-calorie fishes, focusing on those with the lowest calorie counts per 100 grams. These fish varieties are not only renowned for their delicate flavors and tender textures but also celebrated for their remarkable nutritional profiles.
15. Catfish
Catfish, with its distinctive flavor and tender texture, is a popular choice among food enthusiasts. Despite its slightly higher calorie count of 142 per 100 grams, catfish remains a nutritious option for those seeking a flavorful meal. Its moderate fat content, including beneficial unsaturated fats, contributes to its overall nutritional profile.
With 19.4 grams of protein per serving, catfish supports muscle health and provides essential nutrients for overall well-being. Whether grilled, fried, or baked, catfish offers a delicious dining experience with a touch of Southern charm.
- Serving Size: 100 g
- Calories: 142
- Total Fat: 6.3g
- Saturated Fat: 1.8g
- Polyunsaturated Fat: 1.3g
- Monounsaturated Fat: 2.4g
- Cholesterol: 60mg
- Protein: 19.4g
14. Snapper
Snapper, renowned for its delicate texture and rich flavor, emerges as a culinary delight with impressive nutritional benefits. With 128 calories per 100 grams and a modest fat content, snapper offers a low-calorie and low-fat option for individuals seeking a balanced diet. Its protein content, totaling 22 grams per serving, supports muscle repair and overall health, contributing to a nutritious meal choice.
Additionally, the fat composition of snapper includes beneficial unsaturated fats, promoting heart health and overall well-being. Whether grilled, baked, or served in a flavorful sauce, snapper provides a delightful dining experience while delivering essential nutrients for optimal health.
- Serving Size: 100 g
- Calories: 128
- Total Fat: 2.6g
- Saturated Fat: 0.8g
- Polyunsaturated Fat: 0.7g
- Monounsaturated Fat: 0.7g
- Cholesterol: 56mg
- Protein: 22g
13. Tilapia
Tilapia, a widely consumed fish known for its mild flavor and versatility in cooking, stands as a nutritious option among food enthusiasts. With 128 calories per 100 grams and a moderate fat content, tilapia offers a satisfying yet health-conscious choice for individuals mindful of their dietary intake.
Its protein content, essential for muscle health and overall nutrition, provides a substantial 26 grams per serving. While its fat profile includes beneficial unsaturated fats, the cholesterol content remains relatively low.
- Serving Size: 100 g
- Calories: 128
- Total Fat: 2.6g
- Saturated Fat: 0.8g
- Polyunsaturated Fat: 0.7g
- Monounsaturated Fat: 0.7g
- Cholesterol: 56mg
- Protein: 26g
12. Sea Bass
Sea Bass, renowned for its rich flavor and flaky texture, emerges as a culinary favorite with notable nutritional benefits. With just 123 calories per 100 grams and a modest fat content of 2.0 grams, sea bass offers a low-calorie and low-fat option for individuals focused on maintaining a healthy lifestyle.
Its high protein content, totaling 23.6 grams per serving, supports muscle repair and overall health, while its fat composition includes beneficial unsaturated fats that promote heart health.
- Serving Size: 100 g
- Calories: 123
- Total Fat: 2.0 g
- Saturated Fat: 0.5 g
- Polyunsaturated Fat: 0.7 g
- Monounsaturated Fat: 0.7 g
- Cholesterol: 50 mg
- Protein: 23.6 g
11. Pike
Pike, characterized by its firm texture and mild flavor, stands out as a nutritious option among freshwater fish varieties. With just 121 calories per 100 grams and a low-fat content of 1.6 grams, pike offers a satisfying yet health-conscious choice for individuals mindful of their dietary intake.
Its substantial protein content, totaling 21.0 grams per serving, supports muscle growth and overall nutrition, contributing to a well-rounded diet. Moreover, the balanced fat profile of pike, including heart-healthy unsaturated fats, further enhances its nutritional value, making it a beneficial addition to a balanced and wholesome diet plan.
- Serving Size: 100 g
- Calories: 121
- Total Fat: 1.6 g
- Saturated Fat: 0.3 g
- Polyunsaturated Fat: 0.5 g
- Monounsaturated Fat: 0.4 g
- Cholesterol: 45 mg
- Protein: 21.0 g
10. Perch
Perch, renowned for its mild taste and tender texture, stands as a beloved freshwater fish choice among food enthusiasts. With a calorie count of 117 per 100 grams and a low-fat profile, perch presents itself as an ideal option for individuals prioritizing a healthy lifestyle.
Its high protein content, totaling 19.3 grams per serving, not only aids in muscle maintenance but also contributes to overall health and well-being. Perch offers a delightful dining experience while providing essential nutrients for a balanced diet, whether pan-seared, grilled, or baked.
- Serving Size: 100 g
- Calories: 117
- Total Fat: 1.5 g
- Saturated Fat: 0.3 g
- Polyunsaturated Fat: 0.4 g
- Monounsaturated Fat: 0.2 g
- Cholesterol: 70 mg
- Protein: 19.3 g
9. Pollock
Pollock, a widely recognized fish often found in fish sticks and seafood dishes, emerges as a popular choice for health-conscious individuals. With just 117 calories per 100 grams and a modest fat content of 1.2 grams, pollock offers a low-calorie and low-fat option for those aiming to manage their weight effectively.
Beyond its nutritional profile, pollock boasts a notable protein content of 23.5 grams, supporting muscle health and overall nutrition. Its versatility in various culinary applications, coupled with its health benefits, makes pollock an excellent addition to any balanced and nutritious meal plan.
- Serving Size: 100 g
- Calories: 117
- Total Fat: 1.2 g
- Saturated Fat: 0.2 g
- Polyunsaturated Fat: 0.5 g
- Monounsaturated Fat: 0.2 g
- Cholesterol: 86 mg
- Protein: 23.5 g
8. Halibut
Halibut, celebrated for its delightful flavor and firm texture, stands as a delicious addition to any healthy diet plan. With just 106 calories per 100 grams, halibut offers a low-calorie option without compromising on taste or nutrition. Its richness in protein not only supports muscle growth but also contributes to overall body function and satiety.
Furthermore, the balanced fat content in halibut includes heart-healthy unsaturated fats, emphasizing its role as a nutritious and flavorful choice for individuals prioritizing their fitness and well-being.
- Serving Size: 100 g
- Calories: 106
- Total Fat: 1.4 g
- Saturated Fat: 0.3 g
- Polyunsaturated Fat: 0.4 g
- Monounsaturated Fat: 0.4 g
- Cholesterol: 50 mg
- Protein: 20.2 g
7. Cod
Cod, renowned for its mild flavor and flaky texture, remains a staple in numerous diets worldwide. With a modest calorie count of 105 per 100 grams, cod emerges as an ideal choice for individuals aiming to achieve or maintain a healthy lifestyle.
The livers of cod are processed to produce cod liver oil, which is a significant source of vitamins A, D, and E, as well as omega-3 fatty acids (EPA and DHA).
Its high protein content supports muscle growth and overall health, while its low-fat profile aligns with dietary recommendations for weight management.
- Serving Size: 100 g
- Calories: 105
- Total Fat: 0.9 g
- Saturated Fat: 0.1 g
- Polyunsaturated Fat: 0.3 g
- Monounsaturated Fat: 0.1 g
- Cholesterol: 43 mg
- Protein: 23 g
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6. Grouper
Grouper, characterized by its lean profile and mild taste, is often favored for grilling or baking preparations. With just 100 calories per 100 grams, grouper proves to be an excellent choice for individuals focused on weight management. Its high protein content not only supports muscle health but also aids in satiety, keeping you feeling full and satisfied.
Moreover, grouper’s modest cholesterol level aligns with heart-healthy dietary guidelines, emphasizing its role as a nutritious and beneficial addition to any meal.
- Serving Size: 100 g
- Calories: 100
- Total Fat: 1.3 g
- Saturated Fat: 0.3 g
- Polyunsaturated Fat: 0.5 g
- Monounsaturated Fat: 0.3 g
- Cholesterol: 37 mg
- Protein: 19.4 g
5. Monkfish
Monkfish praised for its firm texture and delicate flavor, emerges as a favorite among seafood enthusiasts seeking a nutritious diet. With only 96 calories per 100 grams, monkfish offers a low-calorie yet satisfying option for health-conscious individuals.
Despite its low-calorie and fat content, monkfish remains rich in protein, crucial for muscle growth and repair. Additionally, its moderate cholesterol level further underscores its heart-friendly attributes, making monkfish a valuable inclusion in a balanced and wholesome diet plan.
- Serving Size: 100 g
- Calories: 96
- Total Fat: 2.0 g
- Saturated Fat: 0.4 g
- Polyunsaturated Fat: 0.6 g
- Monounsaturated Fat: 0.5 g
- Cholesterol: 25 mg
- Protein: 18.7 g
4. Hake
Hake stands out as a versatile and mild-tasting fish, commonly incorporated into hearty stews and comforting soups. Its low-calorie content, with just 90 calories per 100 grams, makes it an excellent choice for individuals mindful of their caloric intake.
Beyond its calorie count, hake offers a generous amount of protein, essential for maintaining muscle mass and promoting overall health. With a moderate fat content, including beneficial unsaturated fats, hake not only supports heart health but also provides a satisfying and nutritious addition to any meal.
- Serving Size: 100 g
- Calories: 90
- Total Fat: 1.2 g
- Saturated Fat: 0.2 g
- Polyunsaturated Fat: 0.3 g
- Monounsaturated Fat: 0.2 g
- Cholesterol: 47 mg
- Protein: 19.4 g
3. Haddock
Haddock, a white fish with a slightly sweet taste, is popular in various cuisines. Its low-calorie and low-fat profile makes it an excellent choice for a healthy diet. Haddock is particularly high in protein, promoting satiety and supporting muscle building, making it ideal for weight management and fitness enthusiasts.
Its mild taste makes it adaptable to different cooking methods, from grilling and baking to frying and smoking. Haddock’s firm flesh holds together well during cooking, making it suitable for dishes like fish and chips or creamy seafood chowders.
- Serving Size: 100 g
- Calories: 90
- Total Fat: 0.94 g
- Saturated Fat: 0.
- Fat: 0.3 g
- Monounsaturated Fat: 0.1 g
- Cholesterol: 57 mg
- Protein: 20.6 g
2. Flounder
Flounder is another excellent low-calorie fish, perfect for those seeking to enjoy a flavorful meal without excessive calories. Rich in protein, flounder aids in muscle maintenance and overall fitness. Its minimal fat content, including healthy fats, contributes to heart health and provides essential fatty acids necessary for body functions.
In addition to its culinary versatility, flounder is also appreciated for its sustainability and availability. It is commonly found in both freshwater and saltwater environments, making it accessible to consumers worldwide. Flounder’s popularity among chefs and home cooks alike is attributed to its ability to complement a wide range of flavors and ingredients, making it a go-to option for creating delicious and nutritious meals.
- Serving Size: 100 g
- Calories: 86
- Total Fat: 1.93 g
- Saturated Fat: 0.4 g
- Polyunsaturated Fat: 0.6 g
- Monounsaturated Fat: 0.3 g
- Cholesterol: 58 mg
- Protein: 18.8 g
1. Sole
Sole is a lean fish with a delicate texture and mild flavor, making it a versatile option for various recipes. With just 85 calories per 100 grams, it is an excellent choice for those aiming to lose weight or maintain a healthy diet. Sole is low in fat, with a total fat content of 1.2 grams, including only 0.3 grams of saturated fat, making it a heart-healthy option.
In addition to its low-calorie and low-fat profile, the sole is rich in protein, providing 18.8 grams per serving, which supports muscle repair and growth. The fish also contains a moderate amount of cholesterol at 48 milligrams per 100 grams, making it suitable for heart health when consumed in balanced amounts. Its mild flavor and nutritional benefits make sole a perfect addition to a nutritious and varied diet.
- Serving Size: 100 g
- Calories: 85
- Total Fat: 1.41 g
- Saturated Fat: 0.3 g
- Polyunsaturated Fat: 0.4 g
- Monounsaturated Fat: 0.2 g
- Cholesterol: 48 mg
- Protein: 16.5 g
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Summing Up
Incorporating low-calorie fish into your diet offers numerous benefits for both weight management and overall nutrition. These fishes, such as tilapia, snapper, and catfish, provide a satisfying and flavorful option without compromising on health.
With their lower calorie content, they aid in weight loss efforts while delivering essential nutrients like protein and healthy fats. Compared to other foods, low-calorie fish are the smartest option, offering numerous health benefits.
References
- Ruxton, C. H., Reed, S. C., A. Simpson, M. J., & Millington, K. J. (2004). The health benefits of omega-3 polyunsaturated fatty acids: A review of the evidence. Journal of Human Nutrition and Dietetics, 17(5), 449-459. https://doi.org/10.1111/j.1365-277X.2004.00552.x
- Djoussé L, Akinkuolie AO, Wu JH, Ding EL, Gaziano JM. Fish consumption, omega-3 fatty acids and risk of heart failure: a meta-analysis. Clin Nutr. 2012 Dec;31(6):846-53. doi: 10.1016/j.clnu.2012.05.010. Epub 2012 Jun 6. PMID: 22682084; PMCID: PMC3509256.
- Mozaffarian D, Longstreth WT, Lemaitre RN, et al. Fish Consumption and Stroke Risk in Elderly Individuals: The Cardiovascular Health Study. Arch Intern Med. 2005;165(2):200–206. doi:10.1001/archinte.165.2.200
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