Is there a lot of fat in seafood?

December 5, 2025 •

3 min read

According to the American Heart Association, fish and seafood are excellent sources of protein and healthy fats, recommending at least two servings per week. So, is there a lot of fat in seafood? The fat content varies significantly between different species, but much of it is the beneficial unsaturated type, including omega-3 fatty acids.

Quick Summary

The fat content in seafood varies by type, ranging from very low in lean fish and most shellfish to higher in fatty fish like salmon and mackerel. The fat in seafood is primarily unsaturated, including heart-healthy omega-3s, unlike the saturated fats found in many red meats. Cooking method greatly impacts the final fat content.

Key Points

Fat content varies widely: Seafood can range from very low-fat (e.g., cod, shrimp) to high-fat (e.g., salmon, mackerel) depending on the species.
Healthy fats predominate: The fat found in seafood, particularly fatty fish, is primarily the beneficial unsaturated type, including essential omega-3 fatty acids like EPA and DHA.
Fatty fish are omega-3 rich: High-fat fish like salmon and mackerel are the richest dietary sources of heart-healthy omega-3s, which are crucial for brain and cardiovascular health.
Shellfish is lean: Most shellfish, including shrimp, crab, and scallops, are very low in fat and calories, making them excellent sources of lean protein.
Cooking method is key: Preparation techniques like baking, grilling, or steaming are healthier than frying, which can drastically increase the overall fat and calorie count of a seafood dish.
Dietary cholesterol is not a concern for most: Current advice suggests that the dietary cholesterol in seafood has little effect on blood cholesterol levels for most individuals, especially because seafood is low in saturated fat.

Understanding the Different Types of Fat in Seafood

When considering seafood's fat content, it's crucial to distinguish between the types of fats present. Not all fats are created equal, and the fats in seafood are predominantly the healthy kind. Most animal fats, like those in red meat, are higher in saturated fat, while seafood contains higher levels of unsaturated fat.

Polyunsaturated Fats: The Omega-3 Powerhouse

Seafood is celebrated for its high concentration of omega-3 polyunsaturated fatty acids (PUFAs), particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The human body cannot produce these essential fats, so they must be obtained through diet. Omega-3s offer a wide range of health benefits, from supporting cardiovascular and brain health to reducing inflammation and improving vision. Fatty fish, which are higher in total fat, are also the richest sources of these beneficial omega-3s.

The Role of Saturated Fat and Cholesterol

While fish and shellfish contain some cholesterol, research indicates that dietary cholesterol has minimal impact on blood cholesterol levels for most people. The primary culprits for raising 'bad' LDL cholesterol are saturated and trans fats. Seafood is notably low in saturated fat, especially when compared to many meat and poultry options. This favorable fat profile makes seafood an excellent choice for a heart-healthy diet.

Classifying Seafood by Fat Content

Not all seafood is the same, and understanding the different classifications can help you make informed dietary choices. The fat content can be broken down into three general categories:

High-Fat (Oily Fish): These species have a fat content of over 8%, with some reaching up to 20%. They are excellent sources of omega-3s. Examples include salmon, mackerel, herring, and sardines.
Medium-Fat Fish: These fish typically fall in the 4-8% fat range. This category includes species such as trout and some types of catfish.
Lean Fish: With less than 2% fat, these are very low-calorie options high in protein. Examples include cod, flounder, haddock, and most shellfish.

A Quick Guide to Different Types of Seafood

Fatty Fish: Rich in omega-3s. Examples: Salmon, Mackerel, Herring, Sardines.
Lean White Fish: Very low in fat and calories. Examples: Cod, Flounder, Haddock, Pollock, Tilapia.
Shellfish: Typically very low in total fat and saturated fat. Examples: Shrimp, Crab, Lobster, Scallops, Clams.

How Cooking Methods Impact Fat Content

The way you prepare seafood has a significant effect on its overall fat and calorie count. Healthy cooking methods maintain the natural low-fat and high-protein content, while unhealthy methods can add a substantial amount of fat.

Healthy Methods: Grilling, baking, steaming, and poaching are excellent ways to prepare seafood without adding unnecessary fats. These methods allow the natural flavors to shine and preserve the nutritional integrity.
Unhealthy Methods: Battering and deep-frying can double the calorie and fat content of a serving of seafood. For instance, a 3-ounce serving of baked oysters has 67 calories and 1.8 grams of fat, while a battered and fried version has 169 calories and 10.69 grams of fat.

Comparison Table: Fat and Omega-3 Content (per 3 oz cooked serving)


Seafood Type	Total Fat (grams)	Saturated Fat (grams)	Omega-3s (mg)
Atlantic Salmon	10.5	2.12	1825
Canned White Tuna (water)	2.52	0.67	733
Rainbow Trout	6.11	1.34	76
Cod (Flounder)	<2	<2	-
Steamed Shrimp	1.45	0.16	87
Raw Oysters	1.32	0.37	333
Crab (Alaskan King)	1.31	0.11	351

Conclusion

In summary, the notion that there is a lot of fat in seafood is a generalization that overlooks the vast differences between species and the type of fat involved. While fatty fish like salmon and mackerel contain higher total fat, it consists of primarily heart-healthy polyunsaturated fats, including essential omega-3s. Lean white fish and most shellfish are exceptionally low in fat and calories. For a balanced diet, incorporating a variety of seafood, prepared healthily through baking, grilling, or steaming, is a delicious way to enjoy high-quality protein and beneficial fats. It's the preparation method, not the seafood itself, that often adds unhealthy fat to a dish. For more information on dietary recommendations, consult health organizations such as the American Heart Association.

Frequently Asked Questions

Yes, salmon is a prime example of a fatty fish. It has a significantly higher fat content compared to lean white fish, but this fat is rich in heart-healthy omega-3 fatty acids.

Lean white fish like cod, flounder, haddock, and most shellfish such as shrimp, crab, and scallops are among the lowest-fat seafood options available, often containing less than 2% total fat.

For most people, eating seafood does not significantly raise blood cholesterol. While seafood contains some cholesterol, it is low in saturated fat, which has a much greater impact on blood cholesterol levels.

The fat content of canned tuna depends on how it's packed. Canned light tuna packed in water is very low in fat, while tuna packed in oil has a higher fat content.

To keep seafood low in fat, opt for cooking methods like grilling, baking, steaming, or poaching. These techniques avoid adding extra oil and calories, preserving the food's natural, healthy profile.

No, most shellfish like shrimp, scallops, crab, and lobster are very low in total fat and saturated fat. Despite containing some cholesterol, they are considered heart-healthy protein sources.

Yes, the omega-3 fatty acids found in seafood are highly beneficial. They support heart and brain health, reduce inflammation, and are considered essential nutrients that the body cannot produce on its own.