Fish has long been considered one of the healthiest protein sources-and for good reason. It’s rich in essential nutrients, lean protein, and heart-friendly fats, making it a staple in many balanced diets around the world.
Whether you're trying to lose weight, improve your heart health, or simply eat cleaner, adding fish to your meals can offer major benefits. In this guide, we’ll break down the calories and nutrition of popular fish types like salmon and tuna, and help you understand how fish fits into a healthy lifestyle.
Why Fish Is a Nutritional Powerhouse
Fish offers a unique blend of high-quality lean protein, omega-3 fatty acids, and important vitamins and minerals like B12, selenium, and iodine. These nutrients support:
Heart health by reducing inflammation and blood pressure
Brain function, memory, and mood
Muscle repair and metabolic health
Immune system support
Eating fish just a few times per week can contribute to better long-term health and is often recommended in both weight loss and heart-healthy diets.
Salmon Calories and Nutrition
Salmon is one of the most nutrient-dense fish available. It’s especially popular among people looking to support weight loss while getting enough healthy fat and protein.
Per 100g of cooked salmon:
Calories: ~200–220
Protein: ~22g
Fat: ~13g (mostly heart-healthy omega-3 fats)
Carbohydrates: 0g
Key nutritional highlights:
Rich in omega-3 fatty acids (EPA and DHA), which support heart and brain health
Contains vitamin D, which supports bone health and immunity
High in selenium and B12, both essential for energy metabolism
Note: Wild salmon tends to be leaner and lower in calories than farmed varieties.
Tuna Calories and Nutrition
Tuna is another great option if you're looking for something lower in fat and calories but still packed with protein.
Per 100g of canned tuna in water:
Calories: ~90–110
Protein: ~22–25g
Fat: ~1g
Carbohydrates: 0g
Key benefits:
Extremely high in protein with very little fat
Ideal for meal prep and high-protein snacks
Rich in B vitamins and selenium
Note: Tuna is higher in mercury than some other fish, so limit intake to 2–3 servings per week, especially for pregnant individuals.
Calories in Other Popular Fish
Here’s how other common fish stack up per 100g (cooked):
Keep in mind: grilled, baked, or steamed fish will keep the calorie count lower than fried or battered options.
Best Fish for Weight Loss
If your goal is fat loss or muscle tone, fish can be a powerful ally. Here are the top choices:
Cod, tilapia, and tuna are low in calories and high in protein
Salmon and sardines are higher in fat but provide metabolism-supporting omega-3s
Mackerel is great in small amounts due to its nutrient richness
Key tips:
Stick to 3–5 oz portions
Choose grilled, steamed, or baked cooking methods
Avoid heavy sauces or breaded fish
How to Add More Fish to Your Diet
Not sure how to incorporate fish into your meals? Try these easy ideas:
Tuna salad in lettuce cups or whole grain wraps
Baked salmon with roasted vegetables
Grilled cod tacos with avocado and slaw
Sardines on whole grain crackers with a squeeze of lemon
For optimal health benefits, aim to eat fish 2–3 times per week, as recommended by many health organizations.
Conclusion
Fish like salmon, tuna, and cod offer a perfect mix of lean protein, healthy fats, and essential nutrients-making them a smart choice for anyone pursuing better health or weight goals.
By incorporating a variety of fish into your weekly meals, you can boost energy, improve heart and brain function, and support fat loss in a sustainable way.
Want done-for-you meals that include all the right nutrients-without the stress? Lifter Life’s meal plans feature fish-based recipes designed to support weight loss, metabolism, and total wellness.
