To lose fat, it is preferable to favor white, lean fish such as cod or tilapia rather than salmon, which is very high in fat and calories.

mixed

From a purely energetic standpoint, this advice is based on factual data: 100 g of cod provides approximately 80 calories and less than one gram of lipids, compared to 200…

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From a purely energetic standpoint, this advice is based on factual data: 100 g of cod provides approximately 80 calories and less than one gram of lipids, compared to 200 calories and 11 g of fat for salmon, which facilitates maintaining a caloric deficit. However, scientific research strongly qualifies the idea that salmon hinders weight loss. A randomized controlled trial (RCT) conducted by the team of I. Thorsdottir, published in the International Journal of Obesity, showed that including cod or salmon in a hypocaloric diet led to almost identical weight loss. Furthermore, a related publication in Nutrition, Metabolism & Cardiovascular Diseases notes that the omega-3s in salmon are valuable for reducing overall inflammation and supporting general well-being during weight loss. Thus, while it is true that white fish is an excellent ally for saving calories, eliminating salmon entirely is an overstatement, as its healthy fats offer unique metabolic benefits.

the sources

1Uhe AM, Collier GR, O'Dea K 1992

Claimed by Jesse James West. Noli grades the claim, never the person.

Decoded by Noli · July 13, 2026 · the original post

What the graded evidence says

Evidence: C

Effect: satiety and calorie density of fish protein — fish protein produced greater satiety than beef or chicken in a small crossover meal study (n=10); lean fish is substantially lower in calorie density than fatty fish, so it fits a calorie deficit more easily
Measured on: lean adults (small satiety study); general population (energy-density principle)

The satiety edge of fish comes from a small study, and the fat-loss benefit of lean fish is really just its lower calorie density, not a unique fat-burning effect. Total calories still decide fat loss; fatty fish stays valuable for its omega-3s.

Jesse James West in the Register21 claims graded · solidity 77/100See their record →

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