Which Fish is Lowest in Fat? Your Guide to Lean Seafood

According to the USDA, Atlantic cod contains as little as 0.7 grams of fat per 100-gram serving, making it one of the leanest proteins available. Understanding which fish is lowest in fat is key for those seeking high-protein, low-fat options and for making informed dietary choices.

Quick Summary

This guide examines fish with the lowest fat content, focusing on lean white fish varieties like cod and haddock. It highlights their nutritional profile and health benefits. Simple cooking techniques are included, alongside answers to common questions about selecting and preparing low-fat fish.

Key Points

• Cod is Lowest in Fat: Atlantic cod contains less than 1 gram of fat per 100-gram serving, making it one of the leanest options.

• Lean White Fish are Mild: Haddock, flounder, and sole are also very low in fat and have a mild flavor, which is ideal for those who prefer less intense seafood.

• Fat Content Determines Flavor and Nutrients: Oily fish like salmon and mackerel are higher in fat but offer heart-healthy omega-3 fatty acids, which lean fish lack.

• Moisture Retention is Key to Cooking: Low-fat fish are prone to drying out; steaming, baking in foil, or pan-searing helps retain moisture and enhance flavor.

• Choosing the Right Fish Depends on Your Goal: Choose lean white fish for high-protein, low-calorie meals and include oily fish for their omega-3 benefits. Both are valuable in a balanced diet.

• Health Benefits Beyond Weight: Fish consumption is linked to a lower risk of heart disease, improved brain health, and reduced inflammation, regardless of fat content.

For those prioritizing low-fat protein sources, understanding the leanness of fish species is crucial. White fish generally have the lowest fat content, storing oil primarily in their liver rather than flesh. This differs from oilier fish, such as salmon and mackerel, which have healthy omega-3 fatty acids but more fat overall. Both lean and oily fish provide health benefits and can be part of a balanced diet.

The Top Contenders: The Leanest White Fish

Several white fish species stand out due to their low fat content. These varieties offer a mild flavor and flaky texture, which makes them suitable for various recipes.

Cod: Cod is one of the leanest fish available. A 100-gram portion of Atlantic cod has under 1 gram of fat. It is also a good source of protein and B vitamins, particularly B12.

Haddock: Similar to cod, haddock is another popular white fish known for its low fat content and mild taste. It is a high-protein option that is rich in selenium and phosphorus.

Flounder and Sole: These flatfish are delicate and low in fat. Their mild flavor makes them a great option for those new to eating fish. Both are sources of lean protein and essential nutrients.

Pollock: A sustainable and affordable white fish, pollock is frequently used in products like fish sticks, but is also great in fillet form. It is very low in fat and calories, while being a good source of protein.

Mahi-mahi: While slightly higher in fat than cod or haddock, mahi-mahi is still considered a low-fat option with under 1 gram of fat per 3.5-ounce serving. It offers a firm texture and is rich in protein.

Low-Fat Fish vs. Oily Fish: What's the Difference?

Choosing between lean and oily fish depends on nutritional goals. While low-fat fish are great for calorie-controlled diets, oily fish offer a concentrated dose of omega-3 fatty acids.

Comparison of Lean vs. Oily Fish

Feature	Lean/White Fish (e.g., Cod, Haddock)	Oily Fish (e.g., Salmon, Mackerel)
Fat Content	Very low (typically under 2g per 3.5oz)	High (rich in omega-3s)
Omega-3s	Minimal amounts	Excellent source
Protein	High-quality and easily digestible	High-quality and easily digestible
Flavor	Mild, delicate, and less "fishy"	More pronounced and intense
Vitamins	Good source of B vitamins, especially B12	Rich in vitamins A and D
Primary Goal	Calorie reduction, lean protein intake	Cardiovascular health, brain function

How to Prepare Low-Fat Fish for Maximum Flavor

Proper cooking methods are essential to preserve moisture and flavor, as low-fat fish can dry out easily.

• Steaming: This is one of the healthiest and most effective methods for keeping fish moist. Season fillets and place them in a steamer basket over boiling water and cook until flaky.
• Baking or Broiling in Foil: Cooking fish in a foil packet seals in moisture and flavor. Add herbs, lemon, and a splash of wine for extra taste.
• Pan-Searing: Pan-sear fillets with a small amount of oil over medium-high heat for a crispy exterior. Avoid overcooking to keep the fish moist.
• Grilling: Use a grill basket or foil to prevent delicate fish from sticking. Grilling adds a smoky flavor without extra fat.

Adding Low-Fat Fish to Your Healthy Diet

Incorporating lean fish into the diet is a simple step toward better health. Pairing it with vegetables, whole grains, and a light dressing creates a balanced, nutritious, and satisfying meal.

Recipe Idea: Baked Cod with Lemon and Herbs

1. Preheat the oven to 400°F (200°C).
2. Place a cod fillet on a baking sheet lined with parchment paper.
3. Drizzle with a small amount of olive oil and season with salt, pepper, and herbs like dill or parsley.
4. Place thin lemon slices on top of the fish.
5. Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Conclusion: Making the Right Choice for Your Health Goals

Cod and haddock are consistently recognized as the leanest fish options, but the "best" fish depends on dietary needs. Lean white fish are ideal for high-protein, low-calorie intake, making them excellent for weight management. Oily fish like salmon are still important for their anti-inflammatory and cognitive benefits from omega-3 fatty acids. A balanced diet can include both, using the strengths of each type of seafood for optimal health.

For more nutritional information and comparison data, the US Department of Agriculture provides comprehensive food data for various fish species.

Frequently Asked Questions

Which specific fish has the absolute lowest fat content?

Among commonly consumed species, Atlantic cod has one of the lowest fat contents, with less than 1 gram per 100-gram serving.

Is white fish healthier than oily fish?

Neither is universally 'healthier'; they offer different benefits. White fish is lower in calories and fat, while oily fish provides a higher concentration of beneficial omega-3 fatty acids.

How should I cook low-fat fish to keep it from drying out?

Use cooking methods that lock in moisture, such as steaming, baking in a foil packet with lemon and herbs, or pan-searing briefly over medium-high heat.

Are freshwater or saltwater fish lower in fat?

Both freshwater and saltwater varieties can be low in fat. The leanness depends more on the specific species, though many common lean fish are from saltwater, like cod and haddock.

Does canned tuna count as a low-fat fish?

Yes, especially if it's canned in water. A 3-ounce portion of canned light tuna in water contains very little fat. Canned tuna in oil will contain more fat.

Can I get enough omega-3s from low-fat fish?

No, low-fat fish contain minimal omega-3s. To meet omega-3 requirements, incorporate oily fish like salmon or take supplements.

What is the best low-fat fish for a mild flavor?

Flounder and sole are excellent choices if you prefer a very mild, delicate flavor. Cod and haddock also have a mild taste that is less 'fishy' than many other species.