Which Fish Has the Fewest Calories?

November 29, 2025 •

4 min read

According to USDA data, lean white fish like flounder and sole often contain fewer than 100 calories per 100-gram serving, making them some of the most calorie-efficient protein sources. If you are wondering which fish has the fewest calories, the answer typically lies among the various mild, white-fleshed varieties.

Quick Summary

This guide provides a nutritional comparison of lean and fatty fish to identify the lowest-calorie options for supporting weight loss and overall wellness. Learn how simple cooking methods impact calorie counts and discover delicious, healthy choices for your diet.

Key Points

Fewest Calories: Flounder and sole are among the lowest-calorie fish, with approximately 70-75 calories per 100g when cooked simply.
Lean vs. Fatty: Lean white fish, including cod, haddock, and flounder, have significantly fewer calories than oily fish like salmon and mackerel due to lower fat content.
High Protein: Low-calorie fish provide high-quality protein, which promotes satiety and supports muscle maintenance.
Cooking Matters: Simple cooking methods like baking, grilling, and steaming are best for keeping the calorie count low, while frying adds significant fat and calories.
Versatile Options: Mild-flavored white fish like cod and tilapia are versatile and can be incorporated into many healthy recipes.
Nutrient Density: Even low-calorie fish are packed with vitamins and minerals like B12, selenium, and phosphorus.

For anyone watching their calorie intake, fish is an excellent source of high-quality protein. However, not all fish are created equal when it comes to caloric density. The key difference lies in the fat content, which separates fish into two main categories: lean (white fish) and fatty (oily fish).

Understanding Lean vs. Fatty Fish

Lean fish, such as cod, flounder, and haddock, are characterized by their very low fat content, typically below 1%. This minimal fat content directly results in a lower calorie count per serving. Fatty fish, on the other hand, including salmon, mackerel, and sardines, have a higher fat and therefore higher calorie content. While these fats are the heart-healthy omega-3s, they do contribute more to the total caloric value.

The Nutritional Advantage of Lean, Low-Calorie Fish

Beyond just being low in calories, lean fish offer a wealth of other nutritional benefits. Their high protein content is exceptionally satiating, helping you feel full and reducing the likelihood of overeating. Many lean fish are also packed with essential vitamins and minerals, including B vitamins (like B12), selenium, and phosphorus, which are vital for energy metabolism and immune function. Their mild flavor makes them incredibly versatile and a great starting point for those new to seafood.

Top Contenders for the Fewest Calories

Several types of fish stand out for their exceptionally low-calorie profile. These are often flatfish that inhabit the ocean floor.

Flounder and Sole: These two are consistently at the top of the list for lowest-calorie fish. Some analyses report their caloric value as low as 70-75 calories per 100g cooked portion. Their delicate, flaky texture and mild flavor make them perfect for light, healthy dishes.
Haddock: With a calorie count often falling between 74 and 90 calories per 100g cooked, haddock is another fantastic choice for calorie control. It has a clean, mild taste and firms up nicely when cooked.
Cod: One of the most popular white fish, cod is known for its mild flavor and flaky texture. Atlantic cod typically has around 82 calories per 100g raw, while Pacific cod is slightly lower. It's a great source of lean protein and a staple in many healthy diets.
Ocean Perch: Another member of the low-calorie club, ocean perch contains around 79 calories per 100g raw, providing lean protein with a mild taste.

Comparison of Fish Calories (per 100g cooked)

To put things in perspective, here is a comparison of various fish types and their approximate nutritional values, based on standard serving sizes converted to 100g:


Fish Type (per 100g)	Calories (approx.)	Fat (approx.)	Protein (approx.)
Flounder/Sole	70-75 kcal	<1-2g	15-20g
Cod (Atlantic)	90 kcal	1g	19g
Haddock	90 kcal	1g	20g
Salmon (Atlantic, baked)	150 kcal	7g	22g
Mackerel (Atlantic, broiled)	190 kcal	12g	21g

The Importance of Cooking Methods

While selecting a naturally low-calorie fish is the first step, how you prepare it makes a huge difference. The healthiest and lowest-calorie cooking methods include:

Baking: Using parchment paper or a light spray of olive oil to bake your fish in the oven minimizes added fat and calories.
Grilling: Grilling fish, either on a barbecue or indoor grill pan, adds flavor without needing excess oil.
Steaming: This method uses steam to cook the fish, retaining moisture and nutrients without adding any fat.
Broiling: Similar to baking, broiling uses direct heat to cook the fish quickly with minimal oil.

Conversely, frying or deep-frying fish should be avoided if calorie reduction is the goal, as these methods can significantly increase the total caloric and fat content.

Pairing Low-Calorie Fish with Healthy Sides

To create a complete and balanced low-calorie meal, consider pairing your fish with nutrient-dense, low-calorie sides. Roasted or steamed vegetables like broccoli, asparagus, and bell peppers are excellent choices. A fresh salad with a light vinaigrette or a side of quinoa can also create a satisfying and healthy meal. Season your fish simply with lemon, herbs, and spices to enhance its natural flavor without adding calories.

Conclusion: Making the Right Choice for Your Diet

For those specifically seeking the fish with the fewest calories, lean white fish like flounder, sole, cod, and haddock are the top contenders. They offer an excellent source of protein for a minimal caloric investment, making them ideal for weight management. By choosing simple, healthy cooking methods like baking or steaming, you can maximize the health benefits and keep your meals delicious and light. While fattier fish like salmon provide essential omega-3s, incorporating a variety of both lean and fatty options is the best way to maintain a well-rounded and nutritious diet. For more information on seafood nutrition, consult a reputable source like the NHS Guide to Fish and Shellfish.

Frequently Asked Questions

Flounder and sole are consistently cited as having the fewest calories, containing around 70-75 calories per 100g serving when prepared with low-fat methods like baking or steaming.

Yes, cod is a very lean, low-calorie fish, typically containing around 82-90 calories per 100g depending on the type and preparation. It's an excellent choice for a low-calorie diet.

No, fatty fish like salmon are not bad for weight loss. While they are higher in calories due to their beneficial omega-3 fats, they are still a healthy, protein-rich option. They should be consumed in moderation as part of a balanced diet.

Cooking methods like baking, grilling, broiling, or steaming add very few calories. Frying, however, can significantly increase the total caloric and fat content due to the added oil and batter.

Some shellfish are extremely low in calories. Oysters are a very low-calorie seafood option, and steamed shrimp is also a lean, low-calorie choice.

Yes, tilapia is a mild, low-calorie white fish. A 100g serving contains approximately 96-129 calories, depending on the source.

The healthiest methods that preserve nutrients and minimize added fat are baking, grilling, broiling, and steaming.

Incorporate low-calorie fish into salads, tacos, soups, or serve with roasted vegetables. Use mild seasonings like lemon, herbs, and spices to enhance flavor without adding extra calories.