What fish is low in saturated fat and cholesterol?

December 29, 2025 •

3 min read

According to the American Heart Association (AHA), eating at least two servings of fish per week can help reduce the risk of heart disease. Incorporating fish that is low in saturated fat and cholesterol into your diet is an excellent way to achieve this, as these options provide numerous heart-healthy benefits.

Quick Summary

Lean, white-fleshed fish such as cod, tilapia, and haddock are naturally low in saturated fat and calories. Many fatty fish like salmon and mackerel, while higher in healthy omega-3s, also offer excellent heart-protective benefits. Healthy preparation methods are key to maximizing the benefits of these fish.

Key Points

Choose Lean White Fish: Opt for options like cod, tilapia, and haddock for a very low-fat protein source.
Embrace Oily Fish: Include salmon, mackerel, and sardines for their high content of heart-healthy omega-3 fatty acids, which can improve cholesterol levels.
Avoid Frying: Prepare fish using healthier methods such as baking, grilling, or steaming to keep saturated fat content low.
Mindful Shellfish Intake: While some shellfish like mussels are low in saturated fat, be aware that others like shrimp are higher in dietary cholesterol, though studies show they don't always negatively impact blood cholesterol.
Swap Meats for Fish: Replace fattier protein sources like red meat with fish to reduce saturated fat intake and benefit from lean protein.
Consider Canned Options: Canned tuna and sardines packed in water are convenient and healthy choices for managing cholesterol.

Lean and Oily Fish for a Heart-Healthy Diet

When you are focused on lowering your cholesterol or maintaining a heart-healthy diet, selecting the right fish and preparation methods is key. Most fish are beneficial, especially when chosen over high-fat animal proteins like red meat. Fish are a great source of lean protein, vitamins, and minerals. Even fish with higher cholesterol, like shrimp, are often low in saturated fat, which has a more significant impact on blood cholesterol levels for most people. However, white-fleshed fish and specific oily fish stand out for their low saturated fat content.

The Benefits of White-Fleshed Fish

White fish are known for their very low fat content and mild flavor, making them a versatile choice for many dishes. They are a lean protein source that helps you feel full without adding significant calories or saturated fat.

Cod: A flaky, versatile white fish with a very low saturated fat and cholesterol profile. It's excellent for baking, steaming, or poaching.
Tilapia: A popular, mild-flavored fish that is particularly low in fat, calories, and saturated fat. It's easily found and works well in many healthy recipes.
Haddock: Similar to cod, haddock is a white fish with low saturated fat content. It holds up well to various cooking methods.
Hake and Pollock: Other great examples of white fish that are low in fat and perfect for a heart-healthy diet.
Flounder and Sole: These flatfish are also very lean and offer a delicate texture.

The Importance of Oily Fish

While seemingly contradictory, oily fish like salmon and mackerel are often recommended for heart health. This is because the fats they contain are primarily healthy, polyunsaturated omega-3 fatty acids, which can actively help manage cholesterol levels.

Salmon: Packed with omega-3s (EPA and DHA), salmon helps reduce triglycerides and raise 'good' HDL cholesterol.
Mackerel: Another excellent source of omega-3s, this oily fish is great for supporting heart health.
Sardines: A small, nutrient-dense fish high in omega-3s, calcium, and vitamin D. Canned versions packed in water are a lower-fat option.
Trout: Offers a good balance of omega-3s and low saturated fat, making it a heart-healthy choice.

Preparing Fish for Maximum Heart Benefits

The cooking method can significantly impact the final saturated fat content of your fish. Choosing healthier cooking techniques can help ensure your meal remains heart-friendly.

Baking: A simple method that requires little to no added fat. Wrap the fish in parchment paper or foil with herbs and lemon for a flavorful meal.
Grilling: Grilling is another fantastic option that uses minimal fat while giving the fish a delicious smoky flavor.
Steaming or Poaching: These wet cooking methods are ideal for lean fish, locking in moisture and flavor without adding extra fat.
Using Healthy Oils: When pan-searing or baking, opt for heart-healthy oils like extra virgin olive oil or canola oil instead of butter or lard.
Avoid Frying: Frying, especially deep-frying, adds a lot of saturated fat and calories, negating the health benefits of the fish.

Comparison of Common Fish and Seafood


Seafood Type	Saturated Fat (per 100g)	Cholesterol (per 100g)	Omega-3s	Preparation Tips
Cod	Very Low	Very Low	Moderate	Baking, steaming, poaching
Tilapia	Very Low	Very Low	Moderate	Grilling, baking
Salmon	Low	Moderate	High	Grilling, baking, broiling
Mackerel	Low	Moderate	High	Grilling, pan-frying with healthy oil
Tuna (Canned, Water)	Very Low	Low	Moderate	Salads, sandwiches
Shrimp	Very Low	High	Low	Steaming, sautéing (limit)

Shellfish Considerations

Shellfish can be a good option in moderation. Mussels and clams are low in saturated fat, though some types like shrimp have higher dietary cholesterol. However, the low saturated fat content of shrimp means it doesn't significantly impact blood cholesterol levels for most people. Limiting intake of high-TMAO shellfish, such as squid, is also recommended for those monitoring cholesterol.

Conclusion

For those seeking a low-saturated-fat and low-cholesterol diet, many fish options fit the bill perfectly. Lean white fish like cod, tilapia, and haddock are excellent choices, providing lean protein without excess fat. Meanwhile, oily fish such as salmon, mackerel, and sardines, while higher in healthy fats, offer powerful omega-3s that are actively beneficial for managing cholesterol and promoting heart health. A balanced approach that includes a variety of these fish, combined with heart-healthy cooking methods like baking or grilling, is a delicious and effective way to support your cardiovascular system. Always consult with a healthcare professional or registered dietitian for personalized dietary advice. For more information on heart-healthy eating, visit the American Heart Association website.

Frequently Asked Questions

Yes, all fish contain some level of cholesterol, as it is naturally present in animal foods. However, the amount is often lower than in other animal proteins like chicken or beef, and the presence of healthy fats in fish means it is generally a heart-healthy choice.

No, fatty fish like salmon, mackerel, and sardines are actually beneficial for managing cholesterol. They are rich in omega-3 fatty acids, which help lower triglycerides and raise 'good' HDL cholesterol. The saturated fat content is typically low.

Lean, white-fleshed fish such as cod, haddock, tilapia, and flounder are among the leanest fish types, containing very little fat.

Yes, shellfish can generally be consumed in moderation, especially since many types are low in saturated fat. While shrimp is higher in dietary cholesterol, its low saturated fat content means it doesn't significantly impact blood cholesterol levels for most people.

The healthiest ways to cook fish are by baking, grilling, steaming, or poaching. These methods use minimal added fat, preserving the fish's natural nutritional value.

The American Heart Association recommends eating at least two servings of fish per week, with a focus on oily fish for their omega-3 content.

Yes, canned tuna, especially when packed in water, is an excellent, low-fat source of protein and omega-3s, making it a healthy option for cholesterol management.