What fish has the lowest amount of fat?

November 30, 2025 •

4 min read

According to the Washington State Department of Health, the American Heart Association recommends eating fish at least two times per week as part of a healthy diet. When prioritizing low-fat options, white-fleshed fish like cod and haddock are excellent choices, offering high protein with minimal fat. This guide explores which fish has the lowest amount of fat to help you make informed dietary decisions.

Quick Summary

Several fish varieties, particularly white-fleshed ones like cod, haddock, pollock, and perch, are exceptionally low in fat. These lean options are rich in protein, vitamins, and minerals, making them ideal for weight management and heart health when prepared properly.

Key Points

Cod is a top contender: A 3-ounce cooked serving of cod contains less than 1 gram of fat, making it one of the leanest fish available.
Haddock is also very lean: A 3.5-ounce serving of cooked haddock contains only 0.6 grams of fat, with its calories primarily from protein.
Pollock is a low-fat, high-protein option: Alaska pollock is a mild white fish that is low in fat and has a low risk of mercury contamination.
Perch is a good freshwater choice: Yellow perch offers high protein with very low fat, suitable for those looking for a lean freshwater fish.
Tilapia offers low-fat protein: This widely available fish is low in calories and fat while providing a significant amount of protein.
Cooking method matters: To prevent lean fish from drying out, use moist cooking methods like baking, broiling, or steaming instead of deep-frying.
Look for white flesh: Lean fish generally have white or light-colored flesh, which can be a visual cue for lower fat content.

The quest for lean protein often leads to seafood, and among the countless varieties available, some fish stand out for their remarkably low-fat content. These low-fat fish, also known as lean or white fish, are a cornerstone of many healthy eating plans due to their high protein-to-calorie ratio. By choosing these options, you can enjoy the nutritional benefits of fish without the added fat, supporting goals like weight management and cardiovascular health.

The Top Lean Fish Choices

When identifying which fish has the lowest amount of fat, several species consistently appear at the top of the list. These are typically white-fleshed fish with a mild flavor, making them versatile for many culinary applications.

Cod

Cod is arguably one of the best-known low-fat fish. It is a flaky, white fish prized for its mild flavor and lean profile. A 3-ounce serving of cooked cod contains less than 1 gram of fat, along with a significant amount of protein, B vitamins, and minerals like selenium and phosphorus. This makes it a heart-healthy choice and a great substitute for higher-fat meats.

Haddock

Haddock is another excellent low-fat option, often used in recipes alongside cod. A 3.5-ounce serving of cooked haddock has a mere 0.6 grams of fat, with nearly 90% of its calories coming from lean protein. It is also a good source of vitamin B12 and selenium. Its firm yet moist texture makes it suitable for various cooking methods, including baking, broiling, and sautéing.

Pollock

Alaska pollock is a popular and sustainable wild-caught fish, commonly used for fish sticks and imitation crab meat. It is an extremely lean fish, with a cooked 4-ounce fillet providing just 19 grams of protein and a minimal amount of fat. Pollock is also noted for its low risk of environmental toxins like mercury.

Perch

Yellow perch is another nutritionally dense, low-fat choice, particularly for those looking for freshwater options. A three-ounce serving contains around 1 gram of fat while delivering a healthy 22 grams of protein. While wild-caught varieties can be very lean, the fat content can vary based on location and environment.

Tilapia

Tilapia is a farm-raised fish that is low in calories and fat, yet high in protein. A 3-ounce fillet has just 2 grams of fat, making it a viable part of a low-fat diet. When choosing tilapia, opting for brands with transparent sourcing is important, as some farming practices have raised concerns.

The Benefits of Eating Lean Fish

Beyond just being low in fat, incorporating lean fish into your diet offers a host of other health benefits:

High-Quality Protein: Lean fish provide easily digestible, high-quality protein, which is essential for muscle repair and overall body function.
Essential Nutrients: They are often packed with essential vitamins and minerals, including B vitamins (especially B12), selenium, and phosphorus.
Weight Management: The high protein content helps promote satiety, which can assist with weight management by helping you feel full for longer.
Heart Health: Their low saturated fat content supports cardiovascular health. While they contain lower levels of omega-3s compared to fatty fish, the low-fat profile still makes them a heart-healthy choice.
Low Mercury Content: Many of the lean white fish, including cod, haddock, and pollock, are considered low in mercury, making them safer for more frequent consumption.

Lean Fish Comparison Table


Fish Type	Fat (per 3-oz cooked serving)	Protein (per 3-oz cooked serving)	Calories (per 3-oz cooked serving)
Cod	< 1 g	19-20 g	~90 kcal
Haddock	~0.6 g	~20 g	~90 kcal
Pollock	~1 g	~19 g	~92 kcal (per 100g)
Perch (Yellow)	~1 g	~22 g	~108 kcal
Tilapia	~2 g	~23 g	~111 kcal

The Best Way to Cook Low-Fat Fish

Because of their low-fat content, lean fish can dry out quickly if overcooked. To maintain their delicate flavor and moist texture, it is best to use cooking methods that add moisture or cook the fish quickly. Healthier cooking methods include:

Baking: Baking with a liquid like white wine, butter, or olive oil can prevent the fish from drying out.
Broiling: Broiling can cook the fish quickly, creating a crispy exterior while keeping the inside tender.
Steaming: Steaming is a gentle method that preserves moisture and highlights the fish's natural flavor.
Sautéing: Lightly sautéing in a small amount of healthy oil is another quick and effective method.
Poaching: Poaching involves simmering the fish in a flavorful liquid, resulting in a very tender and moist fillet.

How to Find the Leanest Fish at the Store

To ensure you are choosing the lowest-fat fish, keep these tips in mind:

Look for white flesh: The color of the flesh can be a good indicator. Lean fish typically have white or light-colored flesh, while fattier fish like salmon and tuna have darker or pinkish flesh.
Check the label: Packaged fish will often have nutritional information. Compare the fat content per serving to find the leanest options.
Opt for wild-caught: While not always the rule, wild-caught fish often have leaner profiles than farmed fish due to differences in diet and activity. For instance, a study found wild perch was leaner than farmed salmon.
Avoid processed products: Highly processed fish products, such as fish sticks, may contain added fats and unhealthy additives. Stick to fresh or frozen fillets.

Conclusion

For those seeking the lowest amount of fat in their fish, lean, white-fleshed options like cod, haddock, pollock, perch, and tilapia are the best choices. These fish provide a rich source of lean protein and essential nutrients for minimal calories and fat. By using proper cooking techniques, you can ensure they remain moist and flavorful, making them a healthy and delicious addition to any diet. Choosing sustainable and responsibly sourced options further enhances the health benefits, both for your body and the environment. Incorporating these fish into your weekly meals is an excellent strategy for maintaining a balanced and heart-healthy diet.

Visit the NHS website for more information on low-fat fish options and healthy eating.

Frequently Asked Questions

While it can vary slightly by species and preparation, cod is consistently cited as one of the lowest-fat fish, containing less than 1 gram of fat per 3-ounce serving.

Generally, yes. Most white-fleshed fish, such as cod, haddock, pollock, and perch, are classified as lean fish with very low-fat content. Conversely, fish with darker or more colorful flesh, like salmon or tuna, are considered fattier fish.

The fat content of canned tuna depends on how it is packed. Canned light tuna packed in water is low in fat, with about 0.7 grams per 3-ounce serving. However, canned tuna packed in oil will have a much higher fat content.

Since lean fish lacks natural oils, they can dry out easily. Use moist cooking methods like poaching, steaming, or baking with a little olive oil or other liquid. Avoid high-heat, dry cooking methods that might overcook the fish.

Tilapia is a good low-fat, high-protein choice, but its healthiness can be influenced by farming practices. It's best to choose tilapia from reputable, transparently sourced brands. It is lower in beneficial omega-3s than fatty fish, but still a healthy part of a balanced diet.

Wild-caught fish generally tend to be leaner than their farmed counterparts. This is because wild fish have a more varied diet and are more active, while farmed fish are often fed a more calorie-dense diet to increase their size quickly.

Yes, many types of shellfish are also very low in fat. Options like crab, clams, lobster, and shrimp are all considered very low in fat and make a great addition to a healthy diet.