Comparing fish calories can be tricky because the way you prepare your fish can change the nutrition facts significantly. But you can compare raw fish calories with this guide based on USDA nutrition data. Fish calories and nutrition are listed for a 100 gram (3.5-ounce) serving.
- Halibut (raw with skin): 116 calories, 3 grams fat, 0 grams carbohydrate, 20 grams protein.
- Tuna (yellowfin, fresh, raw): 109 calories, less than one gram fat, 0 grams carbohydrate, 24 grams protein.
- Cod (Atlantic, raw): 82 calories, 0.7 grams fat, 0 grams carbohydrate, 18 grams protein.
- Mahimahi (raw): 85 calories, 0.7 grams fat, 0 grams carbohydrate, 18.5 grams protein.
- Ocean perch (Atlantic, raw): 79 calories, 1.4 grams fat, 0 grams carbohydrate, 15 grams protein.
Believe it or not, the best fish for weight loss and improved health is fatty fish.
But not just any fatty fish. Certain types of fish contain an essential fatty acid called omega-3. This polyunsaturated fat provides your body with important health benefits.
Fish that contain omega-3 fats help to reduce your risk of heart disease. According to the National Institutes of Health, studies show that people who eat seafood at least once per week are less likely to die of heart disease. Researchers also believe that the omega-3 fatty acids found in fish may help to reduce symptoms of rheumatoid arthritis and may even help to improve brain and eye health.
Of course, you can get essential omega-3 fatty acids by taking a supplement. But research has not been able to show that taking a supplement can provide the same benefits as eating omega-3 foods, like fish.
So if you’re going to build a diet-friendly weight loss meal, why not choose a fish that provides a boost of good health as well? Eating higher fat fish may mean that you consume more calories in a single meal, but if you eat the fish in moderation and use good cooking methods to prepare the food, you may benefit in the long run.