What Is the Best Seafood for Weight Loss? Your Definitive Nutrition Guide

October 12, 2025 •

5 min read

According to the Dietary Guidelines for Americans, consuming at least 8 ounces of seafood per week can significantly contribute to a healthy diet. For those aiming to shed pounds, the high protein and nutrient content of seafood make it an excellent choice, but discerning which options are most effective is key. So, what is the best seafood for weight loss? This comprehensive guide provides the answers.

Quick Summary

This guide provides a definitive comparison of seafood types, analyzing their benefits for weight management. It contrasts lean fish, fatty fish, and shellfish based on calorie count, protein content, and omega-3s, highlighting how each can support a healthy diet. It also emphasizes the importance of healthy cooking methods.

Key Points

Protein and Satiety: Seafood is rich in high-quality protein, which increases feelings of fullness and helps reduce overall calorie intake.
Low in Calories and Fat: Lean seafood, like cod and haddock, offers significant protein with very few calories and minimal fat, ideal for calorie-restricted diets.
Omega-3 Benefits: Fatty fish such as salmon and mackerel provide omega-3 fatty acids, which can help reduce inflammation and boost metabolism.
Shellfish for Nutrients: Options like shrimp and crab are low-calorie, high-protein sources packed with essential minerals like selenium and zinc.
Cooking is Key: Opt for healthy cooking methods like grilling, baking, and steaming, as deep-frying can add excessive calories and unhealthy fats.
Mind Mercury Levels: Be mindful of mercury levels, especially with larger fish like albacore tuna, and opt for smaller, lower-mercury species for more frequent consumption.
Pairing for Health: Serving fish with non-starchy vegetables adds fiber and bulk to your meals, further promoting satiety and nutrient intake.

Why Seafood is a Weight Loss Powerhouse

Seafood is celebrated by nutritionists and health experts alike for its numerous benefits, which are especially advantageous for those on a weight loss journey. The primary reasons seafood excels in a weight loss diet are its high protein content, low-calorie nature, and rich supply of healthy fats.

High in Protein: Fish and shellfish are packed with high-quality, complete protein, which is crucial for building and maintaining muscle mass. Protein also has a higher thermic effect than fats and carbs, meaning your body expends more energy to digest it. Furthermore, protein promotes satiety, helping you feel full for longer and reducing the urge to snack unnecessarily.
Low in Calories: Many varieties of fish, particularly white-fleshed fish, are very low in calories while being nutrient-dense. This allows you to eat a satisfying portion without exceeding your daily calorie budget, a foundational principle of weight loss.
Rich in Omega-3 Fatty Acids: Fatty fish, like salmon and mackerel, are renowned for their omega-3 fatty acids (EPA and DHA). These healthy fats play a role in metabolic health and have anti-inflammatory effects that can positively impact weight management.

Top Contenders: Fatty vs. Lean Fish

When it comes to fish, you can broadly categorize them into two groups: lean and fatty. Both have a place in a weight loss diet, but for different reasons.

The Lean Protein Powerhouses

Lean, white fish are the perfect choice for those prioritizing a low-calorie, high-protein meal. They are mild in flavor, making them versatile for a wide range of dishes, and are typically very low in fat.

Cod: A true standout for low-calorie diets, with about 90 calories and 19 grams of protein per 3-ounce serving. Its mild, flaky texture makes it a perfect canvas for lemon and herbs. Opt for baked or steamed preparation to keep it healthy.
Haddock: Similar to cod, haddock is a lean white fish high in protein and low in fat. It is a great source of B vitamins and other essential minerals.
Tilapia: This budget-friendly fish is low in calories and saturated fat while providing a good dose of protein and selenium. It’s mild and quick to cook, making it a convenient option for busy individuals.
Halibut: Known for its firm texture and mild flavor, halibut is an excellent lean protein source, rich in essential vitamins and minerals like B12, niacin, and phosphorus.

The Omega-3 Champions

While higher in calories and fat than their leaner counterparts, fatty fish offer a significant amount of heart-healthy omega-3s, which are crucial for overall health and can assist in weight loss by boosting metabolism and reducing inflammation.

Salmon: One of the most popular fatty fish, salmon is rich in both high-quality protein and omega-3 fatty acids. A 100-gram serving of wild Atlantic salmon provides around 142 calories, 20 grams of protein, and significant omega-3s. The healthy fats contribute to prolonged satiety.
Mackerel: A smaller, oilier fish packed with omega-3s, vitamin D, and selenium. Choose smaller varieties like Atlantic mackerel to minimize mercury content.
Sardines: Often overlooked, canned sardines are nutritional powerhouses. They provide protein, omega-3s, calcium, and vitamin D, and are lower in mercury than larger fish due to their position lower on the food chain.
Tuna: Canned light tuna packed in water is a classic weight loss food—high in protein and low in calories. Fresh tuna steaks are also an option but be mindful of portion sizes and mercury levels with larger species like albacore.

Shellfish: An Excellent Low-Calorie Choice

Shellfish, including crustaceans and mollusks, are another fantastic addition to a weight loss diet. They are generally very low in calories, high in protein, and rich in essential minerals.

Shrimp: Boiled or steamed shrimp is incredibly low in calories and fat while providing a punch of protein, making it an excellent option for salads and stir-fries. Three ounces of cooked shrimp has about 84 calories and 18 grams of protein.
Crab: Similar to shrimp, steamed crab is a low-calorie, high-protein choice. A four-ounce serving of crab meat has only 98 calories and about 20 grams of protein.
Mussels: Inexpensive and eco-friendly, mussels are rich in omega-3s, protein, and vitamin B12. Farmed mussels are a sustainable, low-impact option.

A Quick Comparison of Seafood for Weight Loss


Seafood Type	Calories (per 100g)	Protein (per 100g)	Fat Content	Key Benefit for Weight Loss
Cod	82 kcal	18 g	Low (<1g)	Very low in calories, high in protein.
Salmon (Wild)	142 kcal	20 g	High (Fatty Fish)	Rich in omega-3s, high satiety.
Shrimp (Boiled)	91 kcal	17.37 g	Very Low (<2g)	Extremely low calorie, high protein.
Sardines (Canned)	208 kcal	25 g	High (Fatty Fish)	Nutrient-dense, high in protein and omega-3s.
Mackerel (Atlantic)	223 kcal (per 85g)	21 g (per 85g)	High (Fatty Fish)	Abundant omega-3s for metabolic health.
Tuna (Canned, Water)	99 kcal (per 85g)	20 g (per 85g)	Very Low (<2g)	Quick, convenient, very high protein.
Crab (Steamed)	82 kcal	18 g	Very Low (<2g)	Low calorie, high protein, no carbs.

Healthy Cooking Methods for Seafood

How you prepare your seafood has a major impact on its calorie count. To maximize its weight loss benefits, avoid methods that add excessive fat and calories.

Grilling: This method adds a smoky flavor without extra oil and is perfect for firm fish like salmon, tuna, and halibut.
Baking: A simple, hands-off approach. Bake fish fillets with lemon, herbs, and spices to enhance flavor without extra calories. This works well for cod, tilapia, and salmon.
Steaming: The gentlest method, steaming preserves the fish's moisture and delicate flavor, making it ideal for shellfish like shrimp and mussels. It requires no added fat.
Poaching: Cooking fish in a simmering liquid like broth or water keeps it moist and tender with minimal calories. This is great for cod and trout.

Building Your Weight Loss Menu with Seafood

Incorporating seafood into your diet is easy and delicious. Here are some tips to help you build a weight loss-friendly menu:

Prioritize Variety: Include a mix of both lean and fatty fish to get the full spectrum of nutrients, from lean protein to essential omega-3s.
Pair with Vegetables: Serve your seafood with plenty of non-starchy vegetables to add fiber, nutrients, and volume to your meal, which helps you feel full.
Meal Prep: Utilize convenient options like canned tuna or sardines for quick lunches. Prepping grilled or baked fish fillets in advance can streamline weeknight dinners.
Mind Your Condiments: Avoid creamy, high-calorie sauces and opt for healthier alternatives like a squeeze of fresh lemon, a drizzle of olive oil, or herb-based dressings.

For more recipes and inspiration, check out the resources from reputable sources like the Seafood Health Facts website to explore healthy cooking techniques and nutrient profiles.

Conclusion

When asking what is the best seafood for weight loss?, the answer is not a single species but a balanced approach. Lean options like cod, haddock, and shrimp offer maximum protein for minimum calories, ideal for daily meals. Fatty fish such as salmon, mackerel, and sardines provide crucial omega-3s that boost metabolism and fight inflammation. By choosing a variety of seafood and preparing it with healthy cooking methods like grilling, baking, or steaming, you can effectively use it as a powerful tool in your weight management strategy. This versatile protein source supports satiety and provides essential nutrients, making your weight loss journey both delicious and sustainable.

This article is intended for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making significant changes to your diet.

Frequently Asked Questions

Both are excellent choices. Cod is very lean and low in calories, making it a great option for a low-calorie diet. Salmon, while higher in calories, is rich in omega-3 fatty acids that boost metabolism and reduce inflammation, and its healthy fats promote higher satiety.

Yes, canned light tuna packed in water is a fantastic option for weight loss. It's high in protein, low in calories, and provides essential nutrients. It is also one of the lowest mercury tuna options, though limiting intake to a few times per week is still recommended.

It is generally safe for most people to include a variety of fish in their daily diet for weight loss, as long as it's prepared healthily. However, it is advisable to vary your choices and limit high-mercury fish like bigeye tuna and king mackerel.

Shrimp is an excellent, low-calorie, high-protein choice for weight loss. It is a nutrient-dense food that provides selenium, B12, and phosphorus. To keep it low in calories, opt for grilled, steamed, or boiled shrimp rather than fried or breaded versions.

While you cannot target fat loss, studies suggest that the omega-3 fatty acids found in fatty fish can aid in reducing visceral (belly) fat and overall body fat when combined with a proper diet and exercise plan. Omega-3s help reduce inflammation and improve fat metabolism.

Healthy cooking methods like grilling, baking, steaming, and poaching are best for weight loss. These methods retain the seafood's nutritional value without adding the excessive calories and unhealthy fats that come from deep-frying or adding heavy sauces.

Wild-caught seafood generally has fewer contaminants and a different nutrient profile than farmed seafood, with salmon being a key example. While farmed seafood can be a more sustainable and affordable option, choosing certified brands (e.g., MSC or ASC) can ensure ethical sourcing. Varying your intake is a good strategy.