Raw or Uncooked Flying Fish

Raw fish can contain parasites and harmful germs, and public health guidance notes that cooking is the safest route, while previously frozen fish may reduce parasite risk but does not remove all germs. People who are pregnant, older, immunocompromised, or very young may want to avoid raw fish entirely.

Flying fish can be a healthy protein choice, especially if you cook it with low oil methods. One serving has about 105 kcal, 24 g protein, 1 g fat, 31 mg cholesterol, and 72 mg sodium, so it tends to be a lean, high protein fish.

FDA notes that nearly all fish contain some methylmercury, and their consumer advice recommends choosing a variety of fish that are lower in mercury, especially for pregnancy and children.

No. Flying fish may be considered a lean fish rather than an oily fish, as one serving has only 1 g fat, while oily fish are typically the higher fat fish (like salmon or sardines) that contain more omega 3 rich fat throughout the flesh.

Yes. At about 105 kcal and 24 g protein per serving, raw flying fish may help with fullness while keeping calories relatively low, but raw preparation adds food safety risk compared with cooked fish. For weight loss, a cooked version may be the safer choice with similar nutrition.