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Take a look at your social media feed, and you’ll find enough conflicting weight-loss advice to make your head spin. But the one thing pretty much everyone agrees on is the importance of protein in your diet. So, if you’re looking for a quality protein source, think fish.
“Fish is an excellent source of dietary protein,” saysLena Bakovic, a registered dietitian nutritionist with Top Nutrition Coaching. Eating enough protein can help you feel fuller and more satisfied after a meal and may also help prevent overeating during the day, she explains.
So, other than protein, how does fish help with weight loss? The protein in fish contains anti-inflammatory compounds, plus you also get anti-inflammatory omega-3 fatty acids when you eat fish. Both of these have been associated with less abdominal fat and a lower body weight.,In general, consuming omega-3s is a boon for your health. “Omega-3 fatty acids have been extensively studied for their anti-inflammatory properties, cardioprotective effects, including the lowering of serum triglyceride levels, and for their protective role in brain health,” says Bakovic. Aim for two fish meals per week, recommends the American Heart Association.
Now that we’ve got you hooked on fish, it’s time to dive into the seven best fish to eat when weight loss is your goal. What will be on your menu tonight?
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7 Best Fish to Eat for Weight Loss
1. Herring
This soft, flaky fish has a bold flavor and high levels of healthy fats. A small study looked at omega-3 consumption and found that participants who took in 1,000 milligrams of the essential fats daily lost more abdominal fat than others—and 3 ounces of herring contains more than 1,300 mg of omega-3s.,TheseScandinavian Pickled Herring Bitesare a great place to start if you’ve never tried the fish before.
2. Mackerel
Mackerel is another oily, bold-flavored fish that’s packed full of omega-3 fatty acids—plus 16 grams of protein in a 3-ounce serving. In addition, one serving of mackerel contains more than 2,000 mg of omega-3 fatty acids.According to the FDA, king mackerel has a high mercury content, which can be dangerous for children or people who are pregnant or nursing. They recommend choosing Atlantic mackerel or Pacific chub mackerel, which are much smaller fish (and therefore contain less mercury).Mackerel shines in thisGochujang-Glazed Grilled Mackerel.
3. Trout
Trout provides 18 grams of protein per 3 ounces and plenty of vitamins and minerals, and it has more omega-3s than most fish.“Coldwater fish [like trout] tend to contain the highest naturally present amounts of omega-3 fatty acids,” says Bakovic. Trout is also a good source of vitamin D, and there’s evidence that this essential vitamin may play a role in a healthy metabolism.Trout can be grilled or pan-seared, but it shines when smoked, like in thisSmoked Trout & Spinach Scrambled Eggs.
4. Salmon
Salmon is famous for its heart-health benefits, but did you know it’s also helpful for weight loss? The famously pink or red fish contains 17 grams of protein in 3 ounces, plus a long list of vitamins and minerals, including omega-3 fatty acids.Scientists are starting to study salmon for a hormone it contains called calcitonin. Early research shows that it can slow stomach emptying (making you feel fuller longer) and increase calorie burn, possibly making it easier to lose weight.Bake or air-fry your salmon—or turn it intosalmon pattiesatop a bed of greens.
5. Sardines
One 3.75-ounce can of sardines provides 23 grams of protein, plus these small swimmers are rich in omega-3s.“Sardines are higher in essential fatty acids due to a higher fat content,” says registered dietitian nutritionistLori Barrettwith Top Nutrition Coaching. In addition, canned sardines also provide an excellent source of calcium because you eat the (tiny!) bones in the fish, she says. If you’ve never tried sardines, start with thisSpicy Sardine Linguine.
6. Tuna
Canned tuna is a classic lunch, and it’s full of protein and essential fatty acids, too. According to California’s Environmental Protection Agency, canned albacore tuna is high in omega-3s, but also contains more mercury. If you’re worried about that, choose canned light tuna.Tuna is great for weight loss because it’s packed with protein—22 grams per 3-ounce can—but is a lean fish, meaning one can contains fewer than 100 calories.Next up: Lunch! Try one of these16 Healthy Lunch Ideas That Start with a Can of Tuna.
7. Cod
Cod is a mild-tasting fish, which is great for people who aren’t big fans of that fishy flavor. Cod also provides more iodine than many other types of fish. Iodine is a mineral that is naturally present in some foods, and it’s necessary for our bodies to make thyroid hormones.Your thyroid plays a role in your metabolism, so you need it working properly for a healthy weight.Cod is a winner because a 3-ounce fillet contains 15 grams of protein, and it’s an excellent source of selenium, another mineral that is needed for healthy thyroid and metabolic function.,ThisSeared Cod with Spinach-Lemon Saucemakes for a winning dinner.
The Bottom Line
Eating fish may be one of the best things you can do for your health. Take some time to find a type of fish and preparation method you like, and know you’ll be doing your body good and progressing toward your weight-loss goals at each meal.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Mendivil C.Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health.Nutr. & Metab Insights. 2021;14. doi:10.1177/1178638821102237Kemp D, Kwon Y.Fish and Shellfish-Derived Anti-Inflammatory Protein Products: Properties and Mechanisms.Molecules. 2021;26(11):3225. doi:10.3390/molecules26113225Salman H, Salman M, Akal E.The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet.Nutriciòn Hospitalaria. 2022;39(4):803-813. doi:10.20960/nh.03992American Heart Association.Fish and Omega-3 Fatty Acids.USDA. FoodData Central.Fish, herring, Atlantic, raw.USDA. FoodData Central.Fish, mackerel, Atlantic, raw.FDA.Advice About Eating Fish.USDA. FoodData Central.Fish, trout, mixed species, raw.USDA. FoodData Central.Fish, salmon, Atlantic, farmed, raw.Mathiesen D, Lund A, Vilsbøll T, Knop F, Bagger J.Amylin and Calcitonin: Potential Therapeutic Strategies to Reduce Body Weight and Liver Fat.Front. Endocrinol. 2021;11. doi:10.3389/fendo.2020.617400USDA. FoodData Central.Fish, sardine, Atlantic, canned in oil, drained solids with bone.California Environmental Protection Agency. California Office of Environmental Health Hazard Assessment.Mercury in Fish.USDA. FoodData Central.Fish, tuna, light, canned in water, without salt, drained solids.National Institutes of Health.Iodine.Shahid MA, Ashraf MA, Sharma S.Physiology, Thyroid Hormone. In:StatPearls. StatPearls Publishing; 2023.USDA. FoodData Central.Fish, cod, Atlantic, raw.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Mendivil C.Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health.Nutr. & Metab Insights. 2021;14. doi:10.1177/1178638821102237Kemp D, Kwon Y.Fish and Shellfish-Derived Anti-Inflammatory Protein Products: Properties and Mechanisms.Molecules. 2021;26(11):3225. doi:10.3390/molecules26113225Salman H, Salman M, Akal E.The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet.Nutriciòn Hospitalaria. 2022;39(4):803-813. doi:10.20960/nh.03992American Heart Association.Fish and Omega-3 Fatty Acids.USDA. FoodData Central.Fish, herring, Atlantic, raw.USDA. FoodData Central.Fish, mackerel, Atlantic, raw.FDA.Advice About Eating Fish.USDA. FoodData Central.Fish, trout, mixed species, raw.USDA. FoodData Central.Fish, salmon, Atlantic, farmed, raw.Mathiesen D, Lund A, Vilsbøll T, Knop F, Bagger J.Amylin and Calcitonin: Potential Therapeutic Strategies to Reduce Body Weight and Liver Fat.Front. Endocrinol. 2021;11. doi:10.3389/fendo.2020.617400USDA. FoodData Central.Fish, sardine, Atlantic, canned in oil, drained solids with bone.California Environmental Protection Agency. California Office of Environmental Health Hazard Assessment.Mercury in Fish.USDA. FoodData Central.Fish, tuna, light, canned in water, without salt, drained solids.National Institutes of Health.Iodine.Shahid MA, Ashraf MA, Sharma S.Physiology, Thyroid Hormone. In:StatPearls. StatPearls Publishing; 2023.USDA. FoodData Central.Fish, cod, Atlantic, raw.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Mendivil C.Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health.Nutr. & Metab Insights. 2021;14. doi:10.1177/1178638821102237Kemp D, Kwon Y.Fish and Shellfish-Derived Anti-Inflammatory Protein Products: Properties and Mechanisms.Molecules. 2021;26(11):3225. doi:10.3390/molecules26113225Salman H, Salman M, Akal E.The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet.Nutriciòn Hospitalaria. 2022;39(4):803-813. doi:10.20960/nh.03992American Heart Association.Fish and Omega-3 Fatty Acids.USDA. FoodData Central.Fish, herring, Atlantic, raw.USDA. FoodData Central.Fish, mackerel, Atlantic, raw.FDA.Advice About Eating Fish.USDA. FoodData Central.Fish, trout, mixed species, raw.USDA. FoodData Central.Fish, salmon, Atlantic, farmed, raw.Mathiesen D, Lund A, Vilsbøll T, Knop F, Bagger J.Amylin and Calcitonin: Potential Therapeutic Strategies to Reduce Body Weight and Liver Fat.Front. Endocrinol. 2021;11. doi:10.3389/fendo.2020.617400USDA. FoodData Central.Fish, sardine, Atlantic, canned in oil, drained solids with bone.California Environmental Protection Agency. California Office of Environmental Health Hazard Assessment.Mercury in Fish.USDA. FoodData Central.Fish, tuna, light, canned in water, without salt, drained solids.National Institutes of Health.Iodine.Shahid MA, Ashraf MA, Sharma S.Physiology, Thyroid Hormone. In:StatPearls. StatPearls Publishing; 2023.USDA. FoodData Central.Fish, cod, Atlantic, raw.
Mendivil C.Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health.Nutr. & Metab Insights. 2021;14. doi:10.1177/1178638821102237
Kemp D, Kwon Y.Fish and Shellfish-Derived Anti-Inflammatory Protein Products: Properties and Mechanisms.Molecules. 2021;26(11):3225. doi:10.3390/molecules26113225
Salman H, Salman M, Akal E.The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet.Nutriciòn Hospitalaria. 2022;39(4):803-813. doi:10.20960/nh.03992
American Heart Association.Fish and Omega-3 Fatty Acids.
USDA. FoodData Central.Fish, herring, Atlantic, raw.
USDA. FoodData Central.Fish, mackerel, Atlantic, raw.
FDA.Advice About Eating Fish.
USDA. FoodData Central.Fish, trout, mixed species, raw.
USDA. FoodData Central.Fish, salmon, Atlantic, farmed, raw.
Mathiesen D, Lund A, Vilsbøll T, Knop F, Bagger J.Amylin and Calcitonin: Potential Therapeutic Strategies to Reduce Body Weight and Liver Fat.Front. Endocrinol. 2021;11. doi:10.3389/fendo.2020.617400
USDA. FoodData Central.Fish, sardine, Atlantic, canned in oil, drained solids with bone.
California Environmental Protection Agency. California Office of Environmental Health Hazard Assessment.Mercury in Fish.
USDA. FoodData Central.Fish, tuna, light, canned in water, without salt, drained solids.
National Institutes of Health.Iodine.
Shahid MA, Ashraf MA, Sharma S.Physiology, Thyroid Hormone. In:StatPearls. StatPearls Publishing; 2023.
USDA. FoodData Central.Fish, cod, Atlantic, raw.
