Eating fish can help with your body composition goals including weight-loss goals — Most fish are high in protein and contain fewer calories than other protein sources, like poultry or beef, says MyFitnessPal Dietitian, Brookell White. Protein-rich foods, she explains, can help increase satiety and prevent overeating at or between meals (1). Adequate protein in a meal leads to an increase in the peptide, GLP-1 (glucagon-like peptide) and subsequently a reduction in one’s hunger levels (1). Consuming enough protein also helps retain muscle mass (1). This is especially important when trying to lose weight because eating enough protein has been shown to lead to a higher percent of muscle mass retained compared to lower protein intakes (1). This means the percent of fat lost compared to muscle is higher when eating adequate protein! Moreover, many fish are also loaded with omega-3 fatty acids, an essential nutrient that promotes heart and brain health (2).
Of course, it’s important to note that adding seafood to your diet doesn’t cause weight loss, says White. But incorporating nutrient-dense and lean proteins foods, such as fish into a balanced diet can help propel you toward weight-loss goals.
So, if you’re looking for fish for weight loss, these five options are nutrient-rich picks to add to your plate.
1. Canned Light Tuna
Canned tuna hits the meal plan trifecta: It’s affordable, versatile and good for you. “Tuna canned in water offers a protein-rich option [for people trying to lose weight],” says White. If you’re comparing tuna calories with other protein sources, consider this: There are 72 calories in a 3-ounce serving of canned tuna versus 150 calories in 3 ounces of grilled chicken (3,4).
“Canned options are incredibly convenient and add a good source of lean protein in a pinch,” White adds. [Tip: choose light tuna, over Albacore or “White” tuna since it’s lower in mercury (5)]. Try it on toast for a filling snack or in a spicy wrap for, lunch.
2. Cod
With a mild flavor and impressive nutrient profile (including B12, selenium, and phosphorus ), cod makes an excellent addition to any weight-loss meal plan. In fact, cod is a smart option because a standard baked fillet has 176 calories and 27 grams of protein, which research suggests may lead to increased satiety (6,7). What’s more, is that replacing meats with seafood proteins more often leads to fewer calories, less saturated fat, more nutrient diversity without compromising high quality proteins (8).
3. Halibut
For a simple, nutritious meal, White recommends picking up a frozen fillet of white fish like halibut. An average baked halibut fillet supplies about 36 grams of protein for176 calories (9). Plus, it’s packed with nutrients like selenium, magnesium and vitamin B12 (9).
“And this white fish is still a source of omega 3’s,” White says, “although it contains less than its oily counterparts,”it’s a lighter, less caloric source (10). Try it with a side of steamed spinach or whip up Halibut with Lemon-Herb White Beans for dinner!.
4. Sardines
These small fish are often overlooked but they’re inexpensive and an excellent source of protein (11). One can (3.75 ounces) contains 23 grams of protein and fulfills over 30% of your daily calcium needs (11). Sardines are also rich in iron and vitamin D and can help lower triglycerides, thanks to the heart-healthy omega-3s (10, 11). And since they’re lower on the food chain, they contain fewer contaminants such as mercury and heavy metals (10). If you’re nervous about the taste, you can find canned versions with flavors like lemon olive oil and mango habanero. Try them as a quick snack on toast or as the star protein in salad or a grain bowl.
5. Wild Salmon
Not only is wild-caught salmon generally more flavorful than farmed varieties, but the benefits of salmon include protein and omega-3 fatty acids, too (12). Three ounces of wild salmon contains 384 calories and 36 grams of protein, which “will help keep you satiated between meals while properly nourishing your body with nutrients and sufficient energy,” White says (7, 12).
For an easy meal, top a bed of greens and seasonal veggies with a serving of baked salmon or add smoked salmon and veggies to egg whites to score even more protein.
Originally published September 2018; Updated April 2026
