7 Best Seafoods for Weight Loss

Seafood is one of the planet's best animal protein sources and a cheat code for losing weight. But some seafoods are better than others for weight loss – some are lower in calories and fat, while others are higher in protein and Omega-3 fatty acids. When combined with regular exercise and a healthy diet, a healthy mix of these types of fish can set you on a sustainable path to losing weight.

So, as you browse your local grocery store for the best seafood for weight loss, save dozens of Instagram and TikTok recipes, or shop around for a fish delivery service to save time, make sure to keep these particular species in mind.

Salmon

Salmon is one of the healthiest types of seafood and generally one of the easiest to prepare. And if you're not the biggest fan of seafood, salmon is one of the least "fishy" types and a good one to start with!

It's packed with omega-3 fatty acids and protein. A 100-gram serving contains 11 grams of healthy fat and 23 grams of protein, a near-perfect ratio for weight loss and muscle preservation. With only 156 calories, you can load up your plate with fruits and vegetables to reach satiety earlier, keeping you fuller for longer while consuming tons of essential nutrients.

Some salmon is better than others, particularly Atlantic salmon, so check the labels as you shop around. And as with most seafood, fresh fish is better than frozen fish. 

Tuna

Tuna is another protein-rich seafood that contains Omega-3s, Vitamin D, and selenium. It also features a high taurine content, which helps regulate blood pressure. On average, a 3-ounce can of light tuna in water contains approximately 70-100 calories, with about 16-20 grams of protein, 0.8-2.5 grams of fat, and virtually no carbohydrates.

A 100-gram serving of Ahi tuna steak contains 106 calories, nearly 25 grams of protein, less than 1 gram of fat, and 0 grams of carbohydrates. 

Tuna is notably higher in potential mercury content than other types of seafood, so if you plan to eat it regularly, choose smaller species like chunk light tuna instead of yellowfin and albacore. They can be consumed safely, just in moderation. This is especially the case for pregnant women and children.

Cod

Cod is a white fish that's extremely low in calories but high in protein. It's also effortless to cook even if you've never cooked seafood. A 3-ounce (85-gram) serving of cooked wild Icelandic cod contains approximately 90 calories, 19 grams of protein, and less than 1 gram of fat. Pacific cod is similar, with about 85 calories, 20 grams of protein, and less than 1 gram of fat per serving.

Cod is virtually carbohydrate-free, making it ideal for low-carb diets. It's also rich in essential vitamins and minerals, including vitamin B12, phosphorus, and selenium. Cod's high protein content helps increase satiety and preserve lean muscle mass during calorie restriction.

While cod has a slightly lower omega-3 content than fatty fish like salmon, it still supports weight loss and heart and brain health. Cod is generally the type of fish used in fish and chips, but if you're trying to lose weight, you shouldn't fry it as you would in that dish. Instead, opt for grilling, baking, or steaming to keep it as low-calorie as possible.

Sardines

While not the most flavorful fish, sardines are great for weight loss. A 3-ounce serving of canned sardines in oil contains approximately 191 calories, 22.6 grams of protein, and 10.5 grams of fat, with no carbohydrates. They're also rich in omega-3 fatty acids, which can help reduce inflammation and support heart health.

Sardines also contain essential nutrients like calcium, iron, and vitamin D. Their protein content helps increase satiety and preserve lean muscle mass during a calorie deficit. The omega-3s in sardines may aid in weight management by suppressing appetite and reducing inflammation.

Aside from weight management, sardines have been linked to improved cholesterol levels, brain health, and skin health. Compared to larger fish, they're also low in mercury. 

Mackerel

A 3-ounce (85-gram) serving of cooked Atlantic mackerel contains approximately 223 calories, 21 grams of protein, and 15 grams of fat. The majority of the fat in mackerel is heart-healthy omega-3 fatty acids, with over 2,000 mg per serving.

Mackerel is rich in vitamins and minerals, particularly vitamin D, B12, and selenium. Its high protein content helps increase satiety and preserve lean muscle mass during calorie restriction. 

If you're trying to lose a few pounds, opt for Atlantic or Pacific chub mackerel, as these are lower in mercury than king mackerel. Grilling, baking, or pan-searing are healthy preparation methods that maintain mackerel's nutritional benefits without adding tons of calories.

Shrimp

A 3-ounce (85-gram) serving of cooked shrimp contains approximately 84 calories, 18 grams of protein, and less than 1 gram each of fat and carbohydrates. This makes shrimp a nutrient-dense food that can help you feel full while keeping calorie intake low.

Shrimp is also rich in essential vitamins and minerals, including selenium, vitamin B12, and phosphorus. It contains omega-3 fatty acids, which can potentially suppress appetite and reduce inflammation.

To keep the calorie count low, grill, bake, or steam shrimp without breading or calorie-heavy oils. Be mindful of portion sizes, too, because it's quite easy to overeat shrimp. While generally low in mercury, those with shellfish allergies should avoid shrimp.

Halibut

A 3-ounce (85-gram) serving of cooked halibut contains approximately 94 calories, 19 grams of protein, and less than 2 grams of fat. It's virtually carbohydrate-free, making it ideal for low-carb diets.

Halibut is rich in essential vitamins and minerals, including selenium, niacin, phosphorus, magnesium, and vitamins B12 and B6. Its high protein content helps increase satiety and preserve lean muscle mass during calorie restriction. 

Regular consumption of halibut has been linked to improved heart health, brain function, and bone strength. To keep it low in calories, grill, bake, or steam it rather than frying it.

These are the best seafood for weight loss with an optimal calorie-to-protein ratio. But many of these fish offer other nutritional benefits beyond weight loss, all contributing to a healthier lifestyle. For more information on shopping for seafood, check out our Seafood Buying Guide.

How to Cook Seafood to Lose Weight

Meal Planning Tips

When meal planning for weight loss with seafood, choose lean options like cod, halibut, and tuna, which are high in protein and low in calories. Aim to include fish in your diet at least twice a week, as the American Heart Association recommends.

Plan meals that combine seafood with plenty of vegetables and whole grains for added fiber and satiety. Use cooking methods like grilling, baking, or steaming to keep calorie content low, and avoid frying, using calorie-intensive oils, or breading. All of these can quickly add 100-200+ calories to a meal.

Choose a variety of seafood to ensure a broad spectrum of nutrients. Farm-raised and wild-caught seafood have their place in a diet, but wild-caught tends to have fewer contaminants and more nutrients than farmed seafood. Supplements like fish oil can provide additional omega-3s, but seafood should remain the foundation of your diet.

Healthy Cooking Methods

How you cook seafood matters. Opt for grilling, baking, or steaming to retain its nutritional value without adding unnecessary calories.

• Grilling: Locks in flavor while reducing fat. Ideal for salmon or shrimp.
• Baking: A simple and healthy method. Wrap fish in parchment paper with spices to retain moisture without adding fats.
• Steaming: Preserves nutrients and works well for delicate seafood like shrimp and tilapia.

Things to Consider 

Large fish like tuna may contain high levels of mercury, which can pose health risks, particularly for pregnant women and children. To limit exposure, incorporate smaller fish like sardines or shrimp every other meal.

Sustainable fishing practices are crucial for preserving marine ecosystems. Choose seafood certified by the Marine Stewardship Council (MSC) or other sustainable organizations to ensure your consumption supports environmentally friendly practices.

Be cautious of seafood allergies, ranging from mild reactions to severe anaphylaxis. Consult a healthcare provider if you're uncertain about possible sensitivities before adding seafood to your diet.

Frequently Asked Questions

What are the benefits of eating seafood for weight loss?

Seafood is high in protein and low in calories, making it great for fat loss, faster metabolisms, and increased satiety. 

How do we choose between wild-caught and farm-raised seafood?

Wild-caught has better taste and fewer contaminants; farm-raised is more sustainable but may have more contaminants.

How does the sustainability of seafood sources matter?

Sustainable seafood preserves marine life and supports responsible fishing practices.

What precautions should be taken regarding seafood allergies?

Check labels and ask about preparation. Severe allergies require immediate medical attention. Symptoms can range from mild (hives, itching) to severe (anaphylaxis). Seek immediate medical help if you experience any severe symptoms after consuming seafood.