Fish and other kinds of seafood are a dieter's best friend, with numerous flavorful yet low calorie choices to provide protein along with other beneficial nutrients. Even though all varieties of fish are less caloric than most fatty meats, some types offer more benefits than others. Some of the least caloric choices are flounder, bass, cod, halibut, catifsh, snapper, and sole, since they are not oily varieties of fish. Oily fish offers specific health benefits though, and should also be included in a healthy diet.

There are numerous kinds of fish that are considered oily fish since they contain a high level of fatty oils, and although they are slightly higher in caloric content, there are many beneficial effects of the polyunsaturated omega 3 acids found in these fish, which include tuna, salmon, swordfish, and mackerel, among others. The polyunsaturated fat found in these fish fights heart disease, keeps hair and skin healthy, and is good for healthy cholesterol levels as well. Most fish also contains zinc, iron, iodine, and selenium, all of which offer health benefits too.
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