Fish, the ultimate catch for seafood lovers, has always been a favourite food for many. As a result, people have incorporated fish into their diets, from mouth-watering salmon to succulent tuna, due to its delicious taste and many health benefits. But the million-dollar question is, ‘Is fish good for weight loss?’. The following sections of this article explore the relationship between fish and weight loss.

Fish is a nutrient-dense food, rich in vitamins, minerals, protein, and omega-3 fatty acids, making it a beneficial food choice for those looking to lose weight. However, the benefits of fish don’t just stop there. It is also a staple food in many cultures worldwide and provides numerous health benefits, making it an ideal food choice for people of all ages. So, get ready to explore the many wonders of fish and weight loss.

Fish and Weight Loss: The Connection

Incorporating fish into your diet can provide numerous health benefits. As per studies, adding lean fish to the diet accelerates weight loss. However, choosing healthy cooking methods, such as grilling or baking, is essential. Furthermore, one must also be mindful of portion sizes to maximise the benefits of this nutritious food.

Nutritional Value of Fish

Fish is a nutritious food with excellent protein and essential fatty acids. Although the exact nutritional value of fish depends on the type of fish, here are the nutritional values of one hundred grams of fish.

  • Water: 84.6g
  • Calories:85-100, depending on the type of fish
  • Protein: 12.4g
  • Fat: 1.93g
  • Sodium: 296mg
  • Potassium: 160mg

Research shows that fish is a good source of magnesium, iron, zinc, and vitamins. Indian fish varieties are suitable for weight loss due to their low-calorie and high protein content. For example, rohu fish contains low fat and calories while being protein-rich. Another popular fish in India is Katla, which is also protein-rich and low in calories. That makes it suitable for weight loss. 

Furthermore, a study shows that the Hilsa fish contains more essential amino acids, essential fatty acids. Some fatty acids it contains are PUFAs, macro-and micro-minerals and vitamins rich in omega-3 fatty acids. 

Further adding to that a fish variant, pomfret, is low in fat and calories and high in protein. Finally, tuna is another protein and omega-3 fatty acid-rich option. Indian fish varieties can help individuals lose weight while enjoying delicious and nutritious meals.

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Fish: How Does it Help Lose Weight?

High Protein Content

Fish is an excellent source of high-quality protein essential for weight loss. Studies show protein helps to keep you satiated. Feeling full reduces overall calorie intake and aids in weight loss. In addition, fish is lower in fat and calories than other protein sources such as red meat or poultry, making it a healthier weight-loss option. Cod and salmon are some high-protein fish.

High in Omega-3 Fatty Acids

Fish is high in omega-3 fatty acids, healthy fats that aid in weight loss. Research shows that by speeding up your metabolism, Omega-3s aid in weight loss. Metabolism is the body’s process of converting foods and liquids into energy. Calories from food and beverages combine with oxygen throughout this process. This process burns calories. Hence, the amount of calories you burn each day gets determined by your metabolic rate. Since Omega-3s in fish speed up metabolism, it helps burn more calories, aiding in weight loss.

Low in Saturated Fats

Saturated fat can potentially increase the risk of heart disease and weight gain. Also, as per studies, choosing fish low in saturated fat can help you stay within your recommended daily calorie and fat intake, supporting your weight loss goals. Also, low saturated-fat fish options are often high in protein and omega-3 fatty acids, which also aids weight loss. Some examples of low-saturated fat fish include salmon, rohu, trout, and cod.


Fish is an excellent source of high-quality protein, low in saturated fats and calories, and high in omega-3 fatty acids, making it a perfect weight-loss food. Its protein content keeps you satiated for longer, while omega-3 fatty acids speed up metabolism, burning more calories. By choosing low-saturated fat fish, you can stay within your recommended daily calorie and fat intake, supporting your weight loss goals.

Other Health Benefits of Fish

High Vitamin and Mineral Content

Fish is an excellent source of vitamins and minerals essential for overall health and well-being. According to research, vitamins and minerals are necessary for various bodily functions, including the immune system and energy production. 

Compared to other foods, fish is often rich in specific minerals and vitamins, such as vitamin D and vitamin B12. These nutrients help to support overall health and indirectly contribute to weight loss by promoting a healthy metabolism and immune system. Therefore, including fish in your diet can help you to meet your daily vitamin and mineral needs and support your overall health and weight loss goals.

Anti-Inflammatory Properties

Inflammation is a typical process that occurs in the body. However, chronic inflammation can contribute to various health problems, including weight gain and obesity. As per studies, fish is rich in anti-inflammatory properties that can help to reduce chronic inflammation. These properties include omega-3 fatty acids, which reduce inflammation in the body. Therefore, by reducing chronic inflammation, fish can aid in weight loss by improving overall health and reducing the risk of obesity-related health problems. 

Improved Brain Function

Fish is not only good for your body, but it can also improve your brain function. Research shows that omega-3 fatty acids like DHA and EPA support brain health and improve cognitive function. Improved brain function contributes to weight loss by promoting better decision-making skills and increasing motivation to maintain a healthy lifestyle. In addition, vitamin D and vitamin B12, both found in fish, have also been linked to improved brain function. So, by including fish in your diet, you can improve not only your physical health but also your mental well-being.

Reduces Risk of Chronic Diseases

Fish consumption can reduce the risk of chronic diseases. Also, fish is rich in nutrients such as omega-3 fatty acids, vitamin D, and selenium. As a result, they have protective effects against various chronic diseases, including heart disease, diabetes, and certain types of cancer. Furthermore, fish’s anti-inflammatory properties can also help reduce the risk of chronic diseases. 


Including fish in your diet can provide numerous health benefits beyond weight loss. Fish is an excellent source of essential minerals and vitamins for overall health and well-being. Some of them include vitamin D and vitamin B12. Additionally, fish has anti-inflammatory properties that can help to reduce chronic inflammation, improve brain function, and reduce the risk of chronic health issues like heart disease, diabetes, and cancer. By incorporating fish into your diet, you can support your overall health and reduce the risk of developing health problems in the future.

Healthy Ways to Consume Fish

Grilled Fish

Grilled fish can be an excellent food for people on a weight loss diet who wants to enjoy a nutritious yet delicious meal. Grilling fish is a healthy cooking method without adding fats or oils, making it a low-calorie option. Grilled fish is also a good source of protein that helps you feel fuller for longer and prevent overeating. Popular Indian grilled fish dishes include tandoori fish and fish kebab. When choosing fish for grilling, it is best to go for lean varieties like Bhetki, Pomfret or Cod.

Fish Curry

It is no secret that fish curry is a popular Indian dish. It can be a healthy option for those looking to lose weight. Fish curry is typically made with fresh ingredients like kokum, coconut, coriander, mint and spices, providing a nutritious and flavorful meal. In addition, fish is an excellent source of protein. As per a study, protein keeps you satiated and reduces your overall calorie intake.

Steamed Fish

Steaming your fish is a fantastic way to retain the nutrients and flavours of the fish while reducing the overall calorie intake. Also, steaming preserves the natural moisture and oils of the fish, making it a healthier cooking option. Steaming also helps cook the fish more evenly, ensuring it is not overcooked or undercooked. Additionally, steamed fish is a filling and low-calorie option to help lose weight. Popular Indian dishes such as fish in banana leaves and steamed fish with herbs are delicious and a healthy way to consume fish for weight loss.

Things to Note While Selecting Fish Variety

When selecting fish, there are several points to keep in mind:

  1. Omega-3 Fatty Acids: Look for fish rich in omega-3 fatty acids. These fatty acids can help improve heart health and may also aid in weight loss.
  2. Lean Protein: Fish is an excellent source of lean protein, which can help you stay satiated while promoting muscle growth and repair. Look for fish varieties low in fat and calories but high in protein, such as tilapia and cod.
  3. Mercury Levels: Certain fish, such as sharks and swordfish, can contain high levels of mercury, which can harm your health. In particular, pregnant women and young children should avoid these types of fish.
  4. Freshness: Choose fresh fish that smells clean, without fishy or ammonia-like odours. Also, this will ensure that the fish is safe to eat and will taste its best.
  5. Sustainable Fishing: Choose market sources that promote sustainable fishing practices to help protect the environment. You can try and see the labels while buying frozen fish. Also, buying from your local markets, look for fresh fish.


When it comes to consuming fish, there are a few precautions that you should keep in mind:

  • Make sure that the fish you are consuming is fresh and properly cooked. Eating undercooked or raw fish can increase your risk of foodborne illness.
  • Those with a fish allergy or who are sensitive to certain types of fish should avoid them.
  • Some fish variants may contain high levels of mercury or other toxins, so it is essential to consume them in moderation.
  • Be mindful of the preparation method, as fried fish or fish served with high-fat sauces can add unnecessary calories to your diet.

By taking these precautions, you can safely enjoy the many benefits of fish as part of a healthy weight loss plan.

HealthifyMe Suggestion

Try making fish tacos! Use grilled or baked fish like cod, halibut or tilapia. Top them with various healthy ingredients like avocado, salsa, shredded cabbage, and a drizzle of lime crema made with Greek yoghurt. The combination of high-quality protein from the fish and fibre-rich toppings makes this a satisfying and flavorful meal that will support your weight loss goals. Plus, it’s a fun and unique way to switch up your typical fish dishes!

The Final Word

Fish is an excellent food option for weight loss, as it is high in protein, low in saturated fats and calories, and high in omega-3 fatty acids. The protein content in fish keeps one satiated for longer, while omega-3 fatty acids speed up metabolism, burning more calories. Fish is also rich in vitamins and minerals essential for overall health and well-being, such as vitamins D and B12. Including fish in one’s diet can help to meet daily vitamin and mineral needs and support overall health and weight loss goals.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q: ​​Is fish good for weight loss?

A: Fish is an excellent addition to any weight loss diet due to its high protein and low-calorie count. In addition, salmon, Tuna, Rohu, and Katla are fish varieties exceptionally high in omega-3 fatty acids. As a result, it helps achieve weight loss. However, portion control and preparation methods are essential when incorporating fish into your diet.

Q: How many calories are in fish?

A: Different fish have different calorie counts, depending on the fish type and the cooking process. For example, a 100 g meal of cooked fish typically has between 100 and 300 calories. Interestingly, the best fish for weight loss is fatty fish. Moreover, such fish contains an essential fatty acid called omega-3, a polyunsaturated fat that accelerates weight loss. 

Q: What types of fish are best for weight loss?

A: Many fish varieties in India are beneficial for weight loss due to their high protein, low calorie, and fat content. India’s best fish for weight loss include Rohu, Katla, Hilsa, Pomfret, and Tuna. Rohu fish is an excellent choice for weight loss as it is low in calories and fat but high in protein. Katla fish is another low-calorie, high-protein fish for weight loss. Hilsa fish is rich in omega-3 fatty acids linked to improved weight loss outcomes. Pomfret fish is also low in calories and fat and high in protein. Finally, Tuna fish is a good source of protein and omega-3 fatty acids, making it a healthy choice for weight loss.

Q: Can eating fish help reduce belly fat?

A: No food explicitly targets belly fat. However, you can include fish in your diet for general weight loss. Eventually, it can result in a reduction in belly fat. The fish’s omega-3 fatty acids and protein promote weight loss and lower inflammation. Consuming fish as a part of a well-balanced diet low in processed sugars is your best bet to reduce belly fat.

Q: How often should I eat fish for weight loss?

A: Depending on a person’s dietary requirements and preferences, their fish consumption can vary. If you want to add fish to your weight-loss diet, try eating it at least twice weekly. Make sure to choose a variety of types to get a variety of nutrients. As with any dietary change, speaking with a registered dietitian is essential to find the best strategy for your personal goals and needs.

Q: Is it better to eat fresh or frozen fish for weight loss?

A: Both fresh and frozen fish are good options for weight loss. Frozen fish is more convenient and affordable since you can store it for a long. However, when choosing frozen fish, one must opt for minimally processed options without additives or preservatives. As for fresh fish, but ethically grown fish, purchase from a reputable source. Always use healthy cooking methods like grilling, baking, or steaming.

Q: Should I avoid fried fish when trying to lose weight?

A: It’s generally best to avoid fried fish when trying to lose weight. Fried fish is high in calories, unhealthy fats, and sodium due to the batter and oil used in the frying process. Instead, prepare fish using healthier cooking methods like grilling, baking, or steaming. These methods retain the fish’s nutritional value while reducing added calories and unhealthy fats. If you occasionally indulge in fried fish, limit portions and pair them with nutrient-dense sides like steamed vegetables or a side salad.

Q: How can I incorporate fish into my weight loss diet?

A: It is a smart move to incorporate fish into your weight loss diet. Choose lean sources such as cod or tilapia, limit portion sizes to 3-4 ounces per serving, and experiment with cooking methods like grilling, baking, or steaming.

Q: What are the health benefits of eating fish for weight loss?

A: Eating fish for weight loss provides a variety of health benefits. Fish is a lean protein source that can help you feel full and satisfied while supporting muscle growth and repair. Additionally, fish is rich in omega-3 fatty acids, which improve heart health and reduces inflammation. Omega-3s also aid in weight loss by reducing insulin resistance and boosting metabolism.

Q: Are there any risks associated with eating too much fish while trying to lose weight?

A: While fish is a healthy addition to a weight loss diet, avoid consuming too much due to the risk of mercury poisoning and other toxicity. Certain types of fish, such as tuna, swordfish, and king mackerel, are more likely to contain high levels of mercury. Eating mercury can lead to mercury poisoning, which can cause symptoms like muscle weakness, vision impairment, and memory problems. To minimise the risk of mercury exposure, choose mercury-free or low-mercury fish like salmon, sardines, and trout, and avoid consuming large quantities of fish daily.

Research Sources

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