Low Calorie Fish and Seafood to Include In Your Diet

Fish and seafood are renowned for their nutritional value, offering a wealth of benefits from omega-3 fatty acids to lean protein. For health-conscious individuals seeking delicious options, the vast array of low calorie fish and seafood varieties opens a door to flavourful meals without excessive caloric intake.

Cod

This mild flavoured fish is not just low in calories, with only 90 calories per 3-ounce serving, but also an excellent source of protein. Cod is versatile, making it a favourite choice for various culinary preparations, from grilling to baking. It’s also rich in vitamins B6 and B12, which support brain health and energy metabolism.

Shrimp

These bite sized delights contain just 60 calories per 3-ounce serving and are brimming with nutrients like selenium and vitamin B12. Shrimp’s versatility in dishes, from salads to stir-fries, makes it a go-to option for calorie-conscious meals. They are also high in iodine, important for thyroid function.

Sole

Known for its delicate texture and mild taste, sole is a lean fish that’s easy to cook and pairs well with a variety of flavours. With only 80 calories per 3-ounce serving, it’s a great choice for those watching their calorie intake while still enjoying a delicious meal. Sole is also a good source of phosphorus, essential for bone health.

Salmon

Despite slightly higher calorie content at 120 calories per 3-ounce serving compared to some other fish, salmon’s rich omega-3 fatty acids and protein make it a nutritional powerhouse. Grilled, baked, or even smoked, it offers a delectable option for health-conscious eaters. Omega-3s in salmon promote heart health and reduce inflammation.

Tuna

Tuna is a popular choice among fitness enthusiasts due to its low calorie count of 94 calories per 3-ounce serving and high protein content. Whether canned or fresh, it’s a versatile ingredient for salads, sandwiches, or grilled dishes. Tuna is also a good source of vitamin D, important for bone and immune health.

Mussels

These shellfish are not only low in calories, with just 73 calories per 3-ounce serving, but also packed with essential nutrients like iron and vitamin B12. They add a delightful taste to pasta dishes, soups, and stews. Mussels are also rich in zinc, supporting immune function and wound healing.

Trout

This freshwater fish offers a rich source of protein and omega-3 fatty acids. With 148 calories per 3-ounce serving, grilled or baked trout’s mild flavor pairs well with various herbs and seasonings. Trout also provides a good amount of niacin, important for digestive health and skin maintenance.

Clams

Low in calories at 126 calories per 3-ounce serving and high in protein, clams are a fantastic addition to seafood-based dishes. Whether steamed, in chowder, or as part of a pasta dish, they bring a unique taste to meals. Clams are also a great source of iron, supporting blood health and preventing anaemia.

Halibut

With its firm texture and mild flavour, halibut is a lean fish that’s perfect for grilling or baking. Containing just 94 calories per 3-ounce serving, it’s an excellent choice for those aiming to maintain a low calorie diet without compromising on taste. Halibut is also high in potassium, which is important for heart and muscle function.

Scallops

These tender, sweet shellfish are not only low in calories, with 89 calories per 3-ounce serving, but also high in protein. They are versatile and can be seared, grilled, or added to pastas for a delightful meal option. Scallops are also rich in magnesium, which supports muscle and nerve function.

Incorporating low calorie fish and seafood into your diet offers numerous health benefits, including promoting heart health, supporting weight management, and providing essential nutrients like omega-3 fatty acids and various vitamins and minerals. These options allow for culinary creativity, enabling you to craft flavourful, satisfying meals while maintaining a calorie-conscious approach to eating. Whether grilled, baked, steamed, or added to various recipes, the diverse array of fish and seafood provides ample opportunities to indulge in delicious, low calorie dining experiences.

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Check out our article on Low Calorie Meats for delicious options that help you stay within your calorie goals.