Which Fish Has Zero Fat? Debunking the Myth and Finding Lean Options

December 24, 2025 •

4 min read

Despite the popular misconception, no fish is truly fat-free; even the leanest varieties contain trace amounts of fat, often healthy ones. For those seeking an answer to the question, which fish has zero fat, it is more accurate to explore the extremely lean options that offer high-quality protein with minimal fat content.

Quick Summary

An exploration into the fat content of fish reveals no species is entirely fat-free, though some white fish are exceptionally lean. This article highlights the lowest-fat seafood choices and clarifies the distinction between lean and fatty fish, emphasizing the nutritional value of both types for a healthy diet.

Key Points

Myth Debunked: No fish is truly fat-free; all species contain some level of lipids.
Extra-Lean Options: The lowest-fat seafood choices include extra-lean white fish like cod, mahi-mahi, and shellfish.
Fat Content Varies: Fish are categorized by fat levels into extra-lean (<2% fat), lean (2-5% fat), and fatty (>5% fat) groups.
Cooking Matters: Steaming, baking, and grilling are the healthiest, low-fat cooking methods to prepare fish.
Canned Tuna: Choose tuna canned in water, not oil, for a much lower fat content.
Beneficial Fats: Oily fish are rich in healthy omega-3 fatty acids, which are essential for heart and brain health.

The Truth: All Fish Contain Some Fat

While the concept of a completely zero-fat fish is appealing for many on a strict diet, it is a nutritional myth. All fish, as a form of animal protein, contain some level of fat. The key difference lies in the amount and type of fat. Fish are typically classified into two broad categories: lean (white) fish and fatty (oily) fish. Lean fish store most of their oils in the liver, while fatty fish have fat distributed throughout their flesh. This distinction is crucial for understanding how to select the best options for a low-fat diet.

Extra-Lean Fish: The Closest to Zero Fat

Extra-lean fish contain less than 2% fat and represent the lowest-fat seafood choices available. While not literally zero fat, their content is negligible. These fish provide a significant amount of high-quality protein with very few calories, making them ideal for weight management and general health. The following species are excellent examples of extra-lean fish:

Cod: This mild, flaky white fish is a staple for low-fat meals. A 100-gram serving of raw Atlantic cod contains a mere 0.7 grams of fat.
Mahi-Mahi: Known for its firm texture and rich flavor, mahi-mahi is another extra-lean fish with only 0.7 grams of fat per 100 grams when raw.
Flounder and Sole: These delicate flatfish are among the lowest-calorie and lowest-fat options available. A 100-gram serving of raw flounder or sole contains less than 2 grams of fat.
Shellfish (Shrimp, Scallops, Clams): Many types of shellfish are naturally very low in fat. For example, a 3-ounce serving of steamed scallops contains less than 1 gram of fat, and shrimp contains only 1.5 grams.
Tuna (Canned in Water): The preparation method matters significantly for tuna. Canned light tuna packed in water contains just 0.7 grams of fat per 3 ounces, in stark contrast to varieties canned in oil.
Pollock: Often used in fish sticks and fast-food fish sandwiches, pollock is a low-cost, low-fat alternative with a mild flavor.

The Importance of Healthy Fats (Omega-3s)

While the search for a zero-fat fish often stems from a desire for a low-fat diet, it's important to recognize that not all fats are bad. In fact, the fats found in oily fish are incredibly beneficial for your health. Fatty fish like salmon, mackerel, and herring are rich in omega-3 fatty acids, particularly EPA and DHA. These essential nutrients cannot be produced by the body and are vital for:

Heart Health: Omega-3s help maintain a healthy heart by lowering blood pressure and reducing the risk of heart attacks.
Brain Function: They are crucial for healthy brain function and have been linked to a reduced risk of depression and dementia.
Inflammation Reduction: Omega-3s possess anti-inflammatory properties that can reduce the risk of conditions like arthritis.

For a balanced diet, the American Heart Association recommends eating fish, especially oily fish high in omega-3s, at least twice per week. Incorporating both extra-lean and fattier fish can provide a wide range of essential nutrients.

Comparison of Lean vs. Fatty Fish


Feature	Extra-Lean White Fish	Fatty (Oily) Fish
Fat Content	<2% of weight	>5% of weight
Primary Location of Fat	Stored mostly in the liver	Distributed throughout the flesh
Omega-3s	Present in lower levels	Rich source of EPA and DHA
Texture	Mild, firm, and flaky	Richer, more buttery flavor and texture
Example Species	Cod, Flounder, Pollock, Shrimp	Salmon, Mackerel, Herring, Sardines

Cooking Methods for a Low-Fat Meal

Choosing a naturally low-fat fish is only part of the equation; preparation is equally important. To keep your meal as lean as possible, consider these cooking methods:

Baking: Wrapping fish in parchment paper or foil with a squeeze of lemon and herbs is a simple, no-added-oil method that seals in moisture and flavor.
Steaming: This method uses moist heat to cook fish and is one of the best ways to preserve its natural flavor and tenderness without adding any extra fat.
Grilling: Grilling fish on a pan or over an open flame is another excellent, low-fat cooking technique. Use a light spray of oil to prevent sticking.
Broiling: Cooking fish under high, direct heat is a quick way to get a crispy exterior with a tender, flaky interior, using minimal added fat.

Conclusion: Making the Right Choice

In the quest to determine which fish has zero fat, we must conclude that no such fish exists. However, this fact shouldn't deter anyone seeking healthy, low-fat protein sources. Extra-lean white fish like cod, mahi-mahi, and flounder are remarkably low in fat and high in protein, making them an excellent choice for a healthy diet. Furthermore, it's essential to include fatty fish like salmon and mackerel in your diet to benefit from their high omega-3 content. By understanding the nutritional profile of different fish and choosing appropriate cooking methods, you can make informed decisions that support your health goals. For further information on the benefits of regular fish consumption, consult authoritative sources like the Washington State Department of Health.

Frequently Asked Questions

No fish is entirely fat-free. All fish contain some lipids, but extra-lean white fish have such low amounts that they are often considered virtually fat-free for dietary purposes.

Extra-lean white fish, including cod, mahi-mahi, pollock, and flounder, contain the least amount of fat, typically less than 2% by weight.

Yes, many shellfish are naturally low in fat and calories. Options like shrimp, scallops, and clams are excellent low-fat protein sources.

The liquid used for canning significantly impacts fat content. Tuna canned in water is very low in fat, while tuna canned in oil is much higher.

No, fatty fish are not unhealthy. The fat in oily fish is rich in beneficial omega-3 fatty acids, which are crucial for heart and brain health and should be part of a balanced diet.

For low-fat preparation, healthy cooking methods include baking, steaming, and grilling. These techniques require minimal added oil, helping to keep the final fat content low.

Lean fish (like cod) have most of their fat concentrated in the liver, while fatty fish (like salmon) have fat distributed throughout their flesh. This fat content results in different nutritional profiles and flavors.