6 low calorie fishes for weight loss

If you are trying to lose weight but don’t want to give up on tasty meals, Fish might just be your best friend on this journey.

Fish is light, protein-packed, and rich in healthy fats. It's one of the most nutritious additions you can make to your weight loss meal plan. What makes fish so special for weight loss is its ability to keep you full while being low in calories.

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Many types of fish are loaded with essential nutrients like omega-3 fatty acids, vitamin D, and iron, all of which support overall health while helping you shed unwanted fat. Here’s a breakdown of some of the best fishes for weight loss, all based on a 100g serving.

1. Tilapia – 128 calories

Tilapia is a fantastic choice if you’re looking for lean protein. It’s low in fat but high in protein, which helps build and maintain muscle while keeping you full longer. It’s especially great for people who want to manage their weight. Tilapia is easy to cook, and it's good because it's high in lean protein, supports muscle building and is low in fat.

2. Croaker – 145 calories

Croaker fish is not just delicious, it’s also rich in omega-3 fatty acids, which have been shown to boost metabolism and aid in fat burning. It’s also a good source of high-quality protein, making it a solid option for a satisfying, weight-loss-friendly meal. It also has a great flavour for versatile recipes.

3. Catfish – 119 calories

Catfish often gets overlooked, but it's a nutrient-rich fish that supports both bone health and overall body function. It contains a moderate amount of healthy fats and vitamin D, which helps regulate mood and energy levels, especially important when you’re on a weight loss journey. It's a good source of vitamin D and perfect for grilling, baking or pepper soup.

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4. Sardines – 129 calories

Sardines may be small, but they pack a nutritional punch. These little fish are full of calcium, omega-3 fatty acids, and protein, helping to keep your heart healthy and your stomach full. They’re also super convenient, great for quick meals. It's high in calcium and great for heart health.

5. Hake – 90 calories

Hake is one of the lightest fishes you can eat, making it a perfect option for a low-calorie dinner. It’s easy on the digestive system and doesn’t feel heavy, even when eaten later in the day. Hake is ideal if you want something simple, clean, and nourishing.

6. Tuna – 142 calories

Tuna is a classic when it comes to weight loss and for good reason. It's high in protein and iron, which helps to reduce cravings and maintain energy levels throughout the day. Whether canned or fresh, tuna also known as kote is a versatile, filling, and nutrient-rich fish that can easily fit into salads, sandwiches, or grilled dishes. Tuna is a protein powerhouse; it reduces hunger and supports muscle repair and energy.

So, if you’re looking to lose weight, these six fishes should definitely be on your shopping list. Grill them, bake them, or steam them, just keep them healthy, and enjoy the journey toward your health goals.

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