Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
There are many reasons why you may want to try a low-fat diet. Maybe your doctor recommended limiting the amount of fat you eat. Cutting fats can help some people lose weight, though modern recommendations generally focus on all-around healthy eating to maintain a healthy weight. This guide shows you the leanest seafood options for healthy meals.
Adding more low-fat fish to your diet doesn’t just make for delicious meals. It can also provide important health benefits:
Of course, if you have a shellfish allergy or a fish allergy, you need to choose other sources of healthy protein. Don’t worry, there are many low-fat animal and plant sources of protein.
Most lean seafood includes white fish and shellfish (mostly crustaceans and mollusks).
Clams are shellfish with a mild seafood taste and a chewy texture. Steamed clams only have about 150 calories per 100 grams and 2 grams of fat, making them one of the leanest seafood choices. Another great benefit is that just one serving contains 100% of your recommended daily intake for 11 essential amino acids.
Delicious and popular, crab is a phenomenal option for low-fat eating. Cooked crab only has 1.5 grams of fat and under 100 calories per 100 grams. You also get 16-20 grams of protein, which is about 30-40% of the recommended daily amount. Contrary to what you may think, Alaskan king crab is also sustainable. However, it can be expensive, so it’s best eaten as an occasional treat.
Cod is rich in vitamin B-3, vitamin B-12 and phosphorus. One serving of this low-fat fish only has 90 calories, but it contains a whopping 15-20 grams of protein. If you love making fish tacos with fresh veggies or pineapple, pacific cod is a great choice for the recipe. It has a flaky texture and mild flavor that both kids and adults enjoy.
Another flaky white fish, tilapia is a favorite of many families around the world because of its mild, almost-sweet flavor. It’s also relatively inexpensive, putting it within reach of working parents who need a quick and easy option for supper. One serving of tilapia (115 grams) only has about 110 calories and 2.5 grams of fat. In return, you get one of the leanest seafood sources of omega-3 fatty acids, selenium and vitamin B12.
In terms of total fat, it’s hard to beat shrimp. In 100 grams of shrimp, you get less than half a gram of fat. A dozen shrimp only have about 85 calories. This shellfish may not be as high in vitamins as other seafood options, but it packs a serious protein punch. If you’re a foodie, you’ll love how versatile shrimp is: It works perfectly in everything from spaghetti and tacos to ceviche and stir-fries.
Your kids probably already love Alaskan pollock, even if they don’t know it yet. This is the fish commonly used to make fish sticks. If you ditch the breading and grill it instead, Alaskan pollock is a very low-fat fish. It only has about 1 gram of fat and 90 calories per 100 grams. To highlight its tasty flavor for the whole family, all you need are some lemons or fresh herbs.
One serving of halibut is 160 grams. This amount contains an impressive 40 grams of protein, along with 100% of the DV for selenium, 40% of magnesium, 35% of vitamin B12 and almost 60% of the vitamin B3 you need. If you’re looking for the leanest seafood, halibut only has about 2 grams of fat per serving.
It may surprise you to learn that many health organizations also recommend including fatty fish in your diet. Fatty fish includes popular types of seafood, such as:
While these options won’t win any awards for the lowest-fat seafood, they offer an amazing tradeoff in terms of omega-3s. These nutrients are stellar for keeping your heart healthy, even reducing the risk of heart attacks and strokes.
Many of the leanest seafood options on this list are safe to eat two or three times a week. With fatty fish, you generally want to stick to one serving a week. It’s easy to plan your weekly meals with our macro-based meal planning app. Try it out right away.
