What Kind of Fat Is in Seafood?

December 2, 2025 •

3 min read

Unlike many red meats, which are high in saturated fat, the majority of fat in seafood is unsaturated and beneficial for health. This makes understanding what kind of fat is in seafood crucial for anyone looking to optimize their diet with heart-healthy options.

Quick Summary

This article explores the specific types of fat found in seafood, focusing on the highly beneficial long-chain omega-3 fatty acids, EPA and DHA. It details why these fats are essential for human health, where to find them, and how they differ from other dietary fats.

Key Points

Omega-3s are the primary healthy fat: The fat in seafood is predominantly polyunsaturated omega-3 fatty acids, particularly EPA and DHA, which are essential for human health.
Oily fish have the most omega-3s: Species like salmon, mackerel, and sardines are rich sources of omega-3s, while lean fish and shellfish contain smaller amounts.
Omega-3s benefit heart and brain health: These fats support cardiovascular health by lowering triglycerides and blood pressure, and are crucial for brain function and development.
Cooking method matters: To preserve the healthy fats, opt for grilling, baking, or steaming seafood, and avoid deep-frying.
Health benefits outweigh mercury risks for most: For the general population, the heart and brain benefits from seafood's omega-3s typically outweigh the risk of mercury contamination.
Choose lower-mercury options: Pregnant women and children should choose fish lower in mercury, such as salmon, sardines, and trout.

Understanding the Fats in Seafood

Most people know that seafood is a source of healthy fat, but many don't realize the specifics. The primary fat in seafood, especially oily fish like salmon, is polyunsaturated fat, specifically a type known as omega-3 fatty acids. Unlike saturated fats, which are solid at room temperature and have been linked to health risks, unsaturated fats are typically liquid and offer significant health advantages.

There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Seafood is a primary source of the marine-derived EPA and DHA, which are more readily used by the body than ALA from plant sources.

The Health Benefits of Omega-3s

EPA and DHA play numerous roles in the body and offer extensive health benefits. These essential fatty acids are vital for overall cellular function and are particularly concentrated in the brain and retina.

Some of the key benefits include:

Cardiovascular health: Omega-3s can significantly reduce triglycerides, help lower blood pressure, and decrease the risk of irregular heartbeats and strokes. The American Heart Association recommends eating fish at least twice a week for heart health.
Brain function: DHA is a major structural component of the brain, and adequate intake is linked to reduced risk of age-related mental decline and Alzheimer's disease.
Infant development: Sufficient omega-3 intake during pregnancy is critical for fetal brain and eye development. Studies show higher maternal seafood consumption is linked to improved neurocognitive development in children.
Anti-inflammatory effects: Omega-3s reduce chronic inflammation, which is a factor in conditions like arthritis, heart disease, and some cancers.
Mental health: Regular consumption of omega-3s is associated with a lower risk of depression and anxiety.

Comparing Fat Content: Oily vs. Lean Fish

Not all seafood is created equal when it comes to fat content. Fish can be classified by their fat levels, which directly correlates with their omega-3 concentration.


Seafood Type	Examples	Typical Fat Content (3 oz cooked)	Omega-3 (EPA+DHA) Content (mg)
Oily (Fatty) Fish	Salmon, Mackerel, Sardines, Herring	High (5-20g+)	Very High (>1000)
Medium-Fat Fish	Rainbow Trout, Albacore Tuna	Medium (5-10g)	High (500-1000)
Low-Fat Fish	Cod, Halibut, Tilapia, Pollock	Low (2-5g)	Low (200-500)
Lean Fish/Shellfish	Crab, Shrimp, Scallops, Clams	Very Low (<2g)	Low (<200)

It is worth noting that while lean fish have less total fat, they still provide high-quality protein and some beneficial omega-3s, and are often lower in mercury. Shellfish, though low in total fat, can be a decent source of omega-3s as well, especially oysters and mussels.

Getting the Most from Seafood Fats

To maximize the health benefits of the fat in seafood, the cooking method matters. Opt for preparations that don't add unhealthy saturated or trans fats. Steaming, baking, and grilling are excellent choices that preserve the beneficial omega-3s. Frying, especially in vegetable oil, can increase the overall fat content and negate some of the health benefits.

For those who don't consume seafood, plant-based sources of ALA, such as flaxseed, chia seeds, and walnuts, can help increase omega-3 intake, though the body's conversion to EPA and DHA is limited. Supplements like fish oil or algal oil are another option, but dietary sources are generally preferred.

Conclusion

Seafood's reputation as a healthy food is largely due to the unique and beneficial fat it contains. Unlike the saturated fats prevalent in many land-based meats, the fat in seafood is predominantly unsaturated, specifically in the form of omega-3 fatty acids like EPA and DHA. These essential fats are critical for maintaining cardiovascular, cognitive, and overall cellular health throughout life. By choosing a variety of seafood, especially oily fish like salmon and mackerel, and opting for healthy cooking methods, you can significantly boost your intake of these valuable nutrients. While fat content varies greatly across species, all seafood offers a healthier fat profile compared to common alternatives, making it a stellar addition to a balanced diet.

Visit the American Heart Association for more details on incorporating fish into a healthy diet.

Frequently Asked Questions

The primary type of fat in fish is polyunsaturated fat, specifically long-chain omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The fats in seafood are generally considered healthy and superior to the saturated fats found in many other animal products. The majority are unsaturated and offer significant health benefits.

Oily, or fatty, fish are the richest sources of omega-3 fatty acids. This includes species like salmon, mackerel, herring, and sardines.

No, fish fat is not the same as plant fat. Fish provide marine-based omega-3s (EPA and DHA), while plant sources like nuts and seeds provide ALA. The body is more efficient at using EPA and DHA directly.

The fat content and omega-3 profile can vary between farmed and wild fish, as it is influenced by the fish's diet. Some studies show minor differences, but both are excellent sources of beneficial fats.

Yes, the cooking method can affect the fat content. Baking, grilling, and steaming preserve the beneficial omega-3s, while deep-frying can degrade them and add unhealthy fats.

Yes, the fat in shellfish is healthy. While they are generally low in total fat, shellfish like oysters and mussels still contain beneficial omega-3 fatty acids and other important nutrients.