Fat, Fish and Fowl

In general, fish and poultry are lower in fat than red meat. Also, these foods are almost always lower in saturated fat than red meats. That is why heart experts have been advising us to eat more chicken and fish.

Chicken-lovers should be aware of a few facts:

  1. White meat chicken (the breast) is the leanest part.
  2. Dark meat chicken has more fat than white meat, but the fat content is still moderate.
  3. The skin of all fowl – including duck, goose, and turkey – contains the lion’s share of its fat. Part with the skin if you will, or eat only some of it.
  4. New chicken-raising techniques have caused a sharp increase in the fat content of chicken. But most of the extra fat occurs as “pads” under the skin. These can be removed easily.

Fish Gets First Prize

Fish is the real winner when it comes to fat. Most type have very little fat. Some of the lowest-fat fish are:

  • Abalone
  • Black sea bass
  • C o d
  • Flounder
  • Haddock
  • Halibut, Atlantic or Pacific
  • Pollock
  • Rock fish
  • Sole

Even many shellfish contain little fat – despite their reputation for outstanding flavor.This is more evidence that fat and flavor do not always go hand in hand.

Among the low-fat shellfish are such favorites as clams, oysters, crab, lobster, and scallops. Shrimp are also low in fat, but they have a higher count of dietary cholesterol than other shellfish. The role of dietary cholesterol in heart disease is well established. It is still too soon to say whether it plays a role in cancer. However, concerning the cholesterol matter,  I suggest you to examine the health benefit of cholesterol by visiting another post: Protect yourself against cancer with your foods.

A few fish do bear the label of “fatty.” But this means “fatty when compared to other fish,” rather than when compared to other foods. The fattier fish fish include the following:

  • Anchovies
  • Herring
  • Mackerel
  • Red or Chinook salmon
  • Sable fish
  • Sardines
  • Whitefish

These fish have about as much fat as the average cut of red meat.

However, not all kind of fish and seafood are good for you, believe me. You should have knowledge to select which seafood are good for your health and which ones are bad; certain fish may cause allergies. Therefore, please read the useful article regarding this matter:



Is Canned Fish Healthy?

There is one more category of fish: the canned ones that are often the most reasonably priced. When packed in water, the fat content of  chunk light tuna is low. The oil-packed version is rich in fat.

Albacore tuna presents a problem for fat-watchers. The albacore tuna caught by U.S. fishermen usually is not low in fat, but imported albacore is. Therefore, check the label in hope of finding what type of albacore is waiting inside

Pink salmon has a moderate fat content – less than red salmon. Chub salmon also has a moderate fat content. Favor pink and  chub salmon over cans labeled “red, King, sockeye, or chinook salmon.”

Canned mackerel, herring, and sardines have more fat than tuna or pink salmon. And the oil that is often added makes the fat content higher still. If you wish, you may cut down on these fattier varieties. Or try to find brands that don’t contain added oil.

If you are fish lover, find the story concerning the principal health benefits of fish by visiting my post titled: