What Seafood Is Not Fatty? Exploring Lean and Healthy Options

According to the American Heart Association, incorporating at least two servings of fish per week is recommended for better heart health, with many leaning toward lower-fat options. If you're wondering what seafood is not fatty, the answer lies mainly in white fish and specific types of shellfish, which offer excellent protein without the high fat content of their oilier counterparts.

Quick Summary

This article explores a variety of lean seafood options, including white fish and shellfish, highlighting their nutritional benefits such as high protein and essential minerals. It provides guidance on choosing and preparing low-fat seafood, dispelling common myths about cholesterol and offering tips for healthy consumption.

Key Points

• White Fish Are Lean: White fish like cod, haddock, tilapia, and flounder are excellent low-fat, high-protein seafood options, suitable for weight management.

• Shellfish Is Low-Fat: Many shellfish, including shrimp, crab, and scallops, are naturally low in fat and rich in minerals like zinc and selenium.

• Cook with Minimal Fat: To keep seafood lean, use healthy cooking methods such as baking, grilling, steaming, or poaching instead of frying, which adds unhealthy fats.

• Cholesterol Concerns are Overblown: While some shellfish like shrimp have higher dietary cholesterol, research suggests this has less impact on blood cholesterol than saturated fats for most healthy individuals.

• Variety is Key: For a balanced diet, include a variety of seafood, mixing lean options with oily fish like salmon to ensure intake of both low-fat protein and beneficial omega-3s.

Lean and Healthy Seafood Options

For those aiming for a healthy, balanced diet, knowing what seafood is not fatty is crucial. While fatty fish like salmon and mackerel are celebrated for their heart-healthy omega-3s, their lean counterparts offer a compelling alternative for those watching their fat and calorie intake. Lean seafood typically falls into two main categories: white fish and shellfish. These options are packed with high-quality protein and essential nutrients, making them a cornerstone of many nutritious diets.

Lean White Fish Varieties

White fish are an excellent source of lean protein and are notably low in fat. They are also known for their mild flavor, which makes them a versatile ingredient in many dishes. Some of the best low-fat white fish options include:

• Cod: A popular, flaky white fish that is low in calories and fat while providing a significant amount of B vitamins and iodine. A 3-ounce serving of cooked Atlantic cod contains around 90 calories and less than 1 gram of fat.
• Haddock: Similar to cod, haddock is another mild-tasting white fish, low in fat and high in protein. It's a great substitute for cod in various recipes.
• Tilapia: An affordable and widely available fish with a very mild, slightly sweet flavor. A serving of tilapia has minimal fat and is rich in protein, selenium, and vitamin B12.
• Flounder and Sole: These delicate, mild-flavored fish are exceptionally low in fat and calories, making them perfect for light, healthy meals.
• Pollock: Often used in fish sticks and fast-food sandwiches, unprocessed pollock is very lean and a good source of protein and B12.

Lean Shellfish Varieties

Shellfish, which includes crustaceans and mollusks, is another fantastic category of low-fat seafood. They provide vital minerals like zinc and selenium, along with lean protein.

• Shrimp: Despite historical concerns about cholesterol, shrimp is very low in total fat and calories. A 3-ounce cooked serving offers plenty of protein with less than one gram of fat.
• Crab: Rich in protein and several essential minerals, crab is low in fat, making it a delicious and nutritious option.
• Scallops: A favorite among gourmets, scallops are very low in both fat and calories, while supplying a good amount of protein.
• Clams and Mussels: These bivalves are low-impact, highly sustainable sources of lean protein and various minerals. They offer a slightly higher omega-3 content than other lean shellfish.

Comparison of Lean vs. Fatty Seafood

To better understand the nutritional differences, let's compare some common lean and fatty seafood options based on 3-ounce (85g) cooked servings.

Feature	Lean Seafood (e.g., Cod)	Fatty Seafood (e.g., Salmon)
Calories	Approximately 80-100 kcal	Approximately 150-200 kcal
Total Fat	Less than 1 gram	Approximately 10-12 grams
Saturated Fat	Minimal (less than 0.2g)	Higher (approx. 2-3g)
Omega-3s (EPA+DHA)	Lower (e.g., <200mg)	High (e.g., >1000mg)
Protein	High (18-20+ grams)	High (17-20+ grams)

This table illustrates that while fatty fish contain more omega-3s, lean seafood provides an excellent, low-fat source of protein and other nutrients. Incorporating a mix of both types of fish can provide a well-rounded set of health benefits.

Healthy Cooking Methods for Lean Seafood

The way you prepare seafood has a significant impact on its overall fat and calorie content. For lean options, avoiding deep-frying is key to keeping them healthy. Here are some of the best cooking methods:

• Baking: Baking fish fillets in the oven with a little olive oil, lemon, and herbs is a simple and effective method that keeps the fish moist and flavorful.
• Grilling: Grilling adds a smoky flavor without extra fat. It works well for fillets and shellfish like shrimp and scallops.
• Steaming or Poaching: These methods use moist heat to cook the fish, resulting in a very tender and succulent texture. They are perfect for delicate fillets like flounder.
• Pan-Searing: Use a nonstick pan with a minimal amount of olive oil for a quick and easy cooking process that gives the fish a nice crust.

Potential Drawbacks and Considerations

While low-fat seafood offers many benefits, there are a few considerations to keep in mind. Shellfish, particularly shrimp and squid, are naturally higher in dietary cholesterol. However, as numerous studies have shown, dietary cholesterol has a smaller impact on blood cholesterol levels for most people than saturated and trans fats. Squid is a notable exception with significantly higher cholesterol content. Additionally, some individuals may have sensitivities or allergies to certain shellfish. For the majority, consuming lean seafood as part of a balanced diet is safe and highly beneficial, especially when prepared using healthy, low-fat cooking methods.

Conclusion

For those seeking low-fat and healthy protein sources, the answer to what seafood is not fatty includes a wide array of white fish and shellfish. From cod and haddock to shrimp and scallops, these options provide essential nutrients without the high calorie and fat load of oilier varieties. By choosing baked, grilled, or steamed preparations over frying, you can maximize the health benefits and enjoy a delicious meal. Incorporating lean seafood into your regular diet is an excellent step toward weight management and overall cardiovascular health.

References

• American Heart Association. Fish and Omega-3 Fatty Acids. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
• Prospre. Low-Fat Seafood Options for a Balanced Diet. Retrieved from https://www.prospre.io/blog/lowfat-seafood-options-for-a-balanced-diet
• WebMD. Health Benefits of Cod. Retrieved from https://www.webmd.com/diet/health-benefits-cod

Frequently Asked Questions

Which types of fish are the leanest?

The leanest types of fish are generally white fish, which are low in fat and calories. Examples include cod, pollock, haddock, flounder, and tilapia.

Is shrimp a fatty seafood?

No, shrimp is not a fatty seafood. A typical cooked serving of shrimp is very low in calories and has less than one gram of total fat. It is, however, higher in dietary cholesterol, but this has less impact on blood cholesterol than saturated fats.

What is the lowest-fat seafood I can eat?

Among the absolute lowest-fat seafood options are clams and white fish like cod, haddock, and tilapia, which contain minimal fat and calories per serving.

Are shellfish high in fat?

Most shellfish, including crabs, scallops, and mussels, are low in total fat. Like shrimp, they provide high-quality protein and minerals with a low-fat profile.

How should I cook low-fat seafood to keep it healthy?

Healthy cooking methods for lean seafood include baking, grilling, steaming, or poaching. These techniques avoid adding unnecessary fats and calories found in frying.

Is tuna considered a fatty or lean fish?

Tuna can fall into both categories depending on the type and preparation. Canned light tuna packed in water is a lean option, while fresh tuna can contain more fat, particularly albacore.

Why is it important to include low-fat seafood in a diet?

Including low-fat seafood provides a great source of lean protein, vitamins, and minerals without a high-fat load. This can help with weight management, heart health, and overall nutrition.