Which Fish Has the Lowest Fat? A Guide to Leanest Seafood

November 24, 2025 •

4 min read

According to the USDA, a 3-ounce serving of cooked haddock contains only around 0.5 grams of fat, positioning it as one of the very leanest choices available. For those seeking healthy, high-protein meals, understanding which fish has the lowest fat is essential for managing caloric intake and improving heart health.

Quick Summary

This article explores the leanest fish varieties, identifying options like haddock, cod, and pollock as top contenders for low-fat meals. It provides nutritional comparisons, cooking tips to preserve leanness, and discusses why white fish are generally lower in fat than their oily counterparts.

Key Points

Haddock is exceptionally lean: With less than 1 gram of fat per 3.5-ounce serving, haddock is one of the leanest fish choices available.
White fish are lowest in fat: Lean fish, like cod, flounder, and pollock, store fat in their liver, not their muscle, resulting in a much lower overall fat content than oily fish.
Lean fish are high in protein: Species like cod and pollock pack over 20 grams of high-quality protein per serving, making them excellent for building muscle and promoting satiety.
Gentle cooking is best: To prevent very lean fish from drying out, opt for moist-heat methods such as poaching, steaming, or baking with added liquid.
Look beyond the absolute lowest: While fat content is key, considering other nutrients and mercury levels is important for a balanced diet. Lean fish like haddock and pollock are also low in mercury.

Understanding the Difference: White vs. Oily Fish

The fundamental difference in fat content among fish can be boiled down to a simple classification: white fish versus oily fish. White fish, also known as lean fish, store most of their fat in their liver, not in their muscle tissue, which is why their flesh appears white and flaky. Oily fish, such as salmon and mackerel, store fat throughout their body, making their flesh darker and richer in flavor. While oily fish are rich in beneficial omega-3 fatty acids, white fish are the clear winners when the goal is to find the fish with the lowest possible fat content.

Top Contenders for Lowest Fat Fish

Several species consistently rank at the top for their minimal fat content. These are excellent choices for anyone on a low-calorie or low-fat diet. The fat content for these fish is typically less than 2.5% of their total weight.

Here are some of the leanest fish you can choose:

Haddock: Known for its delicate flavor and fine texture, haddock is an exceptionally lean white fish. A 3.5-ounce serving typically contains less than 1 gram of fat.
Cod: One of the most popular white fish, cod is celebrated for its mild taste and extremely low fat and calorie count. Both Atlantic and Pacific cod are excellent choices.
Flounder and Sole: These flatfish have a very mild flavor and are known for their delicate, flaky texture. Both contain very little fat and are great for light, healthy meals.
Pollock: A member of the cod family, Wild Alaska Pollock is another lean, white fish that is widely used in processed products but also delicious when prepared as a fillet.
Tilapia: A freshwater fish with a neutral flavor, tilapia is a low-fat and widely available option for a quick, healthy meal.
Mahi-mahi: While slightly higher in fat than the others on this list, mahi-mahi is still considered a low-fat fish, prized for its firm texture.

Comparing the Leanest Fish: A Nutritional Table


Fish (3.5 oz / 100g, cooked)	Calories	Total Fat (g)	Protein (g)	Selenium (% DV)	Vitamin B12 (% DV)
Haddock	90	0.6	20	49%	>20%
Atlantic Cod	90	0.7	19	>40%	>30%
Flounder / Sole	70	0.7	12.4	N/A	N/A
Wild Alaska Pollock	90	<1	20	>40%	130%
Mahi-mahi	109	2	23.7	N/A	N/A

Note: Nutritional values can vary slightly based on cooking method and source.

Health Benefits of Choosing Lean Fish

Incorporating lean fish into your diet offers a multitude of health advantages beyond simply reducing fat intake.

High-Quality Protein: Lean fish are an excellent source of protein, which is essential for building and repairing muscle, as well as supporting metabolic function.
Rich in Vitamins and Minerals: They provide a valuable source of B vitamins (particularly B12), selenium, phosphorus, and niacin, all of which contribute to overall health.
Heart Health: Regular fish consumption is associated with a lower risk of cardiovascular disease. While omega-3s are found in lower concentrations than in fatty fish, the low saturated fat content still makes lean fish a heart-healthy choice.
Weight Management: The low-calorie, high-protein profile of lean fish can help you feel full and satisfied, which is beneficial for weight loss and maintenance.

Cooking Methods for Low-Fat Fish

Since lean fish have very little fat, they can easily become dry if overcooked. The key is to use cooking methods that add moisture without adding excessive fat. Here are some of the best ways to prepare low-fat fish:

Poaching: This gentle, moist-heat cooking method involves simmering the fish in a flavored liquid, such as water, wine, or broth, which keeps it tender and moist.
Steaming: Steaming is another excellent option for cooking lean fish without added fats. You can infuse flavor by adding herbs and citrus to the steaming liquid.
Baking or Broiling in Parchment (En Papillote): Wrapping the fish in parchment paper with vegetables and a splash of liquid steams it inside, resulting in a perfectly tender fillet.
Baking with Added Moisture: When baking in the oven, use a small amount of liquid or healthy fat, like olive oil, to prevent the fish from drying out.
Air Frying: A modern, healthy method that uses hot air to cook the fish, resulting in a crispy exterior without the need for deep frying.

Conclusion: Which Fish Has the Lowest Fat?

To conclude, haddock, cod, and pollock stand out as the top contenders for the fish with the lowest fat content, offering a potent combination of high-quality protein and essential nutrients for minimal calories. These lean white fish are a perfect choice for heart-healthy diets and weight management. While oily fish provide more omega-3s, including these lean options regularly ensures you reap the benefits of low-fat protein. By using gentle cooking methods like poaching or steaming, you can preserve their delicate texture and enjoy a delicious, nutrient-dense meal. Ultimately, the best choice depends on your specific nutritional goals, but for the absolute lowest fat, the white fish category is where you should focus.

Authoritative Outbound Link

For more nutritional details and comparisons of various seafood, consult the Seafood Health Facts website.

Frequently Asked Questions

Among common varieties, fish like haddock, Atlantic cod, and flounder consistently have the lowest fat content, often containing less than one gram of fat per 3.5-ounce cooked serving.

Not necessarily; it depends on your health goals. White fish are ideal for low-fat diets, while oily fish like salmon and mackerel are richer in heart-healthy omega-3 fatty acids.

The cooking method can significantly impact the fat and calorie count. Dry-heat methods for lean fish can require added fat, whereas poaching, steaming, or baking 'en papillote' keep the fat content minimal.

Yes, Wild Alaska Pollock is a white fish known for being low in fat and calories while high in protein, making it an excellent choice for a lean diet.

Lean fish like haddock, cod, and pollock are ideal for weight loss due to their low-calorie, high-protein profile, which helps promote a feeling of fullness.

You can add flavor using zero-calorie and low-fat options such as lemon juice, herbs like dill and parsley, garlic, onion, and spices.

Lean, white fish like cod, pollock, and haddock generally contain lower levels of mercury compared to larger, longer-living predatory fish like swordfish or king mackerel.