It is always interesting to incorporate fish in our diet, even if we are on a diet to lose weight or are looking to lose body fat. In those cases, however, distinguishing those with low fat content can be important. And Which fish have the least fat?
Although The fat in fish is good For our health, it is worth knowing that there are fish with different fat content. And that in general, those called blue are richer in lipids, although they should not be demonized for that reason.
Lean white fish
White fish is very common on our table and is generally low in fat content. However, we could differentiate between these: lean white fish, which have less than 2 grams of lipids per 100 grams, and semi-fatty ones which have between 2 and 8 grams of fat.
Both groups are interesting from a nutritional point of view and should not be excluded from any diet, since their consumption is recommended in all populations and especially in children and young people of growing age. Why?
- They stand out for their high content of good quality proteins.
- It provides interesting amounts of B vitamins.
- They provide minerals such as calcium, phosphorus, iron, copper and iodine.
And what fish can we find in this group? Among the fish with less fat and which may be more interesting in a weight loss diet are the following, some of which are very common in our kitchen:
- Cod. It is one of the most appreciated white fish in Spanish cuisine. And it should not be surprising since we can prepare it grilled, baked, battered or accompanied by sauce in countless recipes. It has a high content of high biological value proteins and is low in fat. It also stands out for its contribution in Omega 3 fatty acids and B vitamins.
- Sole. We can find it all year round in fishmongers. Like cod, it contains high-quality proteins and is low in fat, although it is slightly more fatty than the former. Beneficial for its combination of minerals, it is also rich in group B vitamins.
- Hake. This fish, one of the most consumed in Spain, has a fat content of less than 3% and stands out for its content of omega 3 polyunsaturated fatty acids and B vitamins (especially B1, B2 and B3). Very versatile, it can be cooked in many ways.
- Bass. Like the white fish with which it shares the group, it provides vitamin B1, B2 and B3, B12 and minerals such as phosphorus and calcium. It is fantastic both grilled and baked.
- Rooster. Low in fat and rich in vitamins B6 and B9, it is an affordable fish that can be easily found in fishmongers. The absence of bones makes it also recommended for children and the elderly.
- Snuff. Extremely rich in vitamins (B1, B3 and B9), minerals (potassium, phosphorus, magnesium and iron) and proteins, it is a very interesting fish, however, it is more expensive than many of the previous ones, which is why it is less common on our table.
- Golden. Especially rich in omega 3 and omega 6 fatty acids, it is easily digestible, and also provides high biological value proteins.
Blue fish with less fat
Oily or blue fish is the one with the highest amount of fat, between 8-16%, although this does not mean that it is less recommended in diets to lose weight. In fact, this type of fish is very interesting on a nutritional level due to its high contribution of omega-3 fats, essential for health. The most recommended oily fish in a diet in which we must control the amount of fat would be:
- Sardines Grilled or pan-fried, sardines are a great alternative to oily or fatty fish. They have almost 10 grams of fat per 100 grams of meat and are high in omega-3 fatty acids, which lower cholesterol levels and reduce the risk of heart disease. They contain vitamins B, A, D and E, as well as minerals such as iodine, iron and phosphorus.
- Anchovies They are from the same family as sardines, as are herring and shad, among others. Very interesting for the properties already mentioned.
- Mackerel. A source of vitamins B1, B2, B3, B6 and B12, and minerals such as iodine, iron and phosphorus, it is one of the oily fish with the lowest fat content. It does, however, have a high purine content, which is a problem for people who suffer from hyperuricemia or gout.
- TroutTrout is tender and soft, making it easy to eat. It contains phosphorus, calcium, potassium, magnesium and vitamin A, B2, B3. It is also rich in Omega 3 and protein, making it an interesting part of the diets of athletes.