Is fish high in calories? Understanding the Difference Between Lean and Fatty Fish

October 3, 2025 •

3 min read

Compared to other protein-rich foods like meat and poultry, seafood is generally considered a low-calorie option. This often leads to the question, 'is fish high in calories?', and the answer is more nuanced than a simple yes or no, depending greatly on the specific type and preparation.

Quick Summary

Fish offers a wide calorie range depending on the species and how it is prepared, with lean varieties being especially low in calories. Factors like cooking method and fat content significantly influence the final caloric count, but even fatty fish provide beneficial omega-3s for health.

Key Points

Not all fish are high in calories: Leaner, white-fleshed fish like cod and tilapia are very low in calories, while fattier fish like salmon and mackerel contain more.
Fatty fish provide healthy omega-3s: While higher in calories due to their fat content, fatty fish contain essential omega-3 fatty acids that are vital for heart and brain health.
Cooking method is a key factor: Frying fish drastically increases its calorie count compared to healthier methods like baking, grilling, steaming, or poaching.
Fish is a great source of protein: Both lean and fatty fish are packed with high-quality protein, which aids in muscle building and promotes satiety.
Choose fish based on your diet goals: Opt for lean white fish for a low-calorie, high-protein meal or fatty fish for a boost of healthy omega-3s, and use low-fat cooking techniques to control the calorie intake.
Many fish options support weight loss: Lean white fish like Pacific Rockfish and Sole are particularly effective for weight loss due to their high protein-to-calorie ratio, which helps with satiety.

The Calorie Spectrum: Why Some Fish Have More Than Others

The perception of whether fish is high in calories is often based on generalizations. In reality, the caloric content of fish varies dramatically across species. This difference is primarily due to the fat content. Fish are generally categorized into lean (white) fish and fatty (oily) fish. Lean fish, like cod and tilapia, are known for their minimal fat and, consequently, lower calorie count. A 100-gram serving of cod, for instance, has only about 82 calories. Fatty fish, on the other hand, such as salmon and mackerel, are denser in fat and therefore contain more calories. However, it is crucial to remember that the fat in these fish is predominantly heart-healthy omega-3 fatty acids, which offer significant health benefits.

How Preparation Method Affects Calories

Beyond the natural composition of the fish itself, the cooking method is a major factor in determining the final calorie count of your meal. Healthy cooking methods add minimal fat and help preserve the fish's nutritional integrity.

Poaching and Steaming: These methods use water or broth and introduce no additional fat or oil, making them ideal for keeping the calorie count low.
Baking and Broiling: When done without excessive oil, these techniques cook the fish with minimal added fat, resulting in a healthy meal.
Grilling: Cooking fish on a grill is another great option for a low-calorie meal, especially when paired with herbs and spices instead of heavy marinades.
Frying and Deep-Frying: These methods, while popular, involve coating the fish and submerging it in hot oil. This can significantly increase the total calories and saturated fat content.

The Health Benefits of Different Fish Types

While weight management is a common reason for monitoring calorie intake, it's important not to overlook the vast health benefits of consuming fish. The omega-3s found in fatty fish, such as EPA and DHA, are essential for brain function, eye health, and reducing inflammation. Research suggests that eating fatty fish regularly may reduce the risk of heart disease and stroke. Lean fish, rich in high-quality protein, is also beneficial for muscle development and satiety. Both types provide essential vitamins like D and B2, and minerals such as calcium, phosphorus, and iron.

For more in-depth nutritional information on different fish types, consult reliable sources like the NIH.

Comparison of Fish Calories (per 100g raw)


Fish Type (Raw)	Calories (kcal)	Protein (g)	Total Fat (g)	Omega-3s (mg)*
Cod (Atlantic)	82	18	0.7	156
Haddock	90	20	0.6	112
Tilapia	96	19	1.5	77
Halibut	116	20	3	396
Trout	150	17.4	2.9	499
Salmon (Atlantic)	177	17.4	11.4	1671
Mackerel	200	16.4	10.9	1140
Sardines	210	21	9.7	835

*Omega-3s can vary depending on wild vs. farmed and other factors.

Choosing Fish for Calorie and Nutrient Goals

When planning your diet, making informed choices about the type of fish and cooking method can help you meet your goals, whether that's losing weight or simply eating healthier.

For Low-Calorie Meals: Focus on lean, white fish varieties. Cod, haddock, and tilapia are excellent choices for protein without excess fat. Combine them with steamed vegetables or a fresh salad for a nutrient-dense, low-calorie meal.
For Omega-3s and Heart Health: Prioritize fatty fish like salmon, mackerel, and sardines. While higher in calories, the omega-3s are vital for heart health and brain function. Enjoy them baked or grilled to avoid unhealthy added fats.
For Satiety: The high protein content in many fish types, particularly lean white fish like halibut and rockfish, is excellent for promoting a feeling of fullness. This can be very helpful for weight management.

Conclusion

Ultimately, the answer to 'is fish high in calories?' is no for many species, and the caloric content is often directly linked to its fat profile. Lean fish like cod are very low in calories, making them perfect for weight loss, while fatty fish like salmon are higher in calories but are packed with beneficial omega-3s. The cooking method, especially avoiding frying, can keep calorie counts in check. By selecting the right fish and preparation, you can enjoy this nutritious protein source as part of a balanced and healthy diet.

Frequently Asked Questions

Lean white fish varieties like cod, haddock, and tilapia are among the lowest in calories due to their very low-fat content. A standard 100g serving of cod, for instance, contains only about 82 calories.

Salmon is higher in calories than lean white fish because it is a fatty fish rich in omega-3s. A 100g serving of Atlantic salmon can have around 177 calories, but these calories come from healthy fats.

Frying and deep-frying can significantly increase the calorie count of fish. The fish absorbs cooking oil during the process, and deep-frying can double the calories of a 3-ounce serving.

The calorie content of canned fish depends on the type and how it's packed. Canned tuna packed in water is low-calorie, while tuna packed in oil will be much higher. Similarly, sardines, whether fresh or canned, are fattier and therefore higher in calories.

The healthiest and lowest-calorie cooking methods for fish are poaching, steaming, baking, and grilling. These methods require little to no added fat, preserving the fish's natural low-calorie profile.

No, eating fatty fish does not automatically cause weight gain. The omega-3 fats in fish have been shown to help with weight loss by promoting fat burning and reducing hunger. The key is moderation and choosing healthy cooking methods.

For weight loss, fish can often be a better choice than chicken. Lean white fish has fewer calories than even skinless chicken breast, and the omega-3s in fatty fish may assist in weight management by helping regulate appetite hormones.