Fish in general is healthy. It tends to be a good source of protein with relatively little fat. You just have to be careful of potential parasites and heavy metals. That is done by knowing where the fish came from and looking for organic fish. But what kind should you eat? Here are the 5 kinds of fish to eat for weight loss. 

Picture of cooked fish with roasted vegetables

Photo by Sam Moqadam on Unsplash


Salmon is low in calories, high in what we call good fats, and rich in antioxidants. That you can get most of your RDI of B12 and vitamin D is a bonus. Some people wonder if the color of the fish varies, such as the mistaken belief that darker colored salmon is better for you. If you want to know why salmon is different colors, understand that it is a reflection of the fish’s diet but not the healthfulness of the slice of fish. If you’re not sure how to cook it, canned salmon is an option. 


Tuna is a great choice. It is low calorie, having half as many calories as a comparable serving of tuna. It is rich in vitamin D and selenium. It gets added points for being readily available in cheap single-serve cans, so there’s no prep if you just want to add it to a casserole or spread it on a sandwich. You can mix it with avocado, put it on apple slices or mix it in with salad. If you’re on the go, you can even get snack packs with small portions of tuna with crackers. Just pick tuna in water over tuna in oil. 


Cod has up to twenty grams of protein for less than a hundred calories. It is a mild lean meat with just one gram of fat. It is rich in omega-3 fatty oils, too. Cod is a white fish with a flaky texture you’re probably familiar with. Just don’t get the breaded cod fillets or fish sticks made from cod, since that’s generally higher in fat. But the soft meat makes it popular with the whole family. 


We can make fun of sardines for their flavor or their small size. But they are high in vitamin B12. That’s essential to making healthy blood cells, and you’re getting it from a source other than red meat. If you’re not big on their taste, just two of these fish deliver 20 percent of your RDI. 

Another point in favor of sardines is that you can typically find them canned, giving you all the benefits of shelf-stable canned meats with a fraction of the calories and fat. 


Trout is a low-calorie fish. It gets points for being eco-friendly since all trout sold in stores is farmed. It has 20 grams of protein and a full dose of omega-3 fatty acids but only 150 calories per fillet. 

If you can’t find trout, you could choose tilapia, instead. It has an equally good green rating. It provides up to a third of your daily dose of vitamin D, and it has only 110 calories.