Does Raw Salmon Raise Cholesterol? The Definitive Guide

December 11, 2025 •

4 min read

The American Heart Association recommends eating fish like salmon at least twice a week for heart health. This fact directly addresses the common question of whether or not does raw salmon raise cholesterol, highlighting its benefits rather than risks associated with traditional high-fat meats.

Quick Summary

Raw salmon does not raise cholesterol. Its healthy omega-3 fatty acids can improve lipid profiles by lowering triglycerides and supporting overall cardiovascular health, making it a heart-healthy choice.

Key Points

Does Raw Salmon Raise Cholesterol?: No, it does not. The misconception is often linked to outdated dietary advice focusing on cholesterol in food rather than saturated fat.
Heart-Healthy Omega-3s: Raw salmon is rich in omega-3 fatty acids, particularly EPA and DHA, which are known to improve cardiovascular health.
Improves Lipid Profile: Omega-3s can significantly lower triglyceride levels and may help raise levels of 'good' HDL cholesterol.
Low Saturated Fat: The fat in salmon is predominantly unsaturated and healthier than the saturated fats found in red and processed meats, which have a greater negative impact on cholesterol.
Preparation Matters: While cooking doesn't eliminate salmon's benefits, unhealthy methods like deep-frying add saturated fats and can create undesirable compounds. Raw or healthy cooking methods are best.
Safe Consumption: For raw consumption, always source high-quality, sashimi-grade salmon from reputable suppliers to minimize risks of foodborne illness.

The Misconception: Dietary Cholesterol vs. Saturated Fat

For decades, dietary cholesterol was the primary focus of concerns regarding high blood cholesterol levels. However, recent research has led health organizations to shift their focus. It is now understood that the biggest dietary contributors to high LDL ('bad') cholesterol are saturated and trans fats, not the cholesterol found in food itself. Saturated fats, prevalent in red meat, butter, and processed foods, can impair the liver's ability to regulate cholesterol, causing levels to rise in the bloodstream. Trans fats, largely eliminated from the food supply, also have a negative impact.

The Truth About Salmon's Cholesterol Content

While salmon does contain some cholesterol, the amount is modest. For instance, a 100g serving of raw Atlantic salmon contains approximately 55mg of cholesterol. This is not a high amount when considered in the context of an overall diet. Furthermore, the total fat content of raw wild salmon is relatively low, and crucially, the fat is predominantly the healthy, unsaturated type. Replacing sources of saturated fat, like fatty cuts of beef, with salmon is a strategic move for improving heart health, regardless of whether it is consumed raw or cooked.

How Salmon Positively Impacts Your Lipid Profile

Instead of being a cholesterol concern, salmon is celebrated for its protective effects on heart health, primarily due to its rich content of omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These powerful nutrients offer several benefits for your lipid profile, the measurement of fats in your blood.

Omega-3s and Triglycerides

One of the most significant effects of consuming omega-3 fatty acids is a reduction in triglycerides, a type of fat found in the blood. High triglyceride levels are a known risk factor for heart disease. Regular consumption of salmon helps lower these levels, contributing to improved cardiovascular health.

The Effect on LDL and HDL Cholesterol

Omega-3s can also positively influence both low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol. They are known to slightly raise HDL cholesterol, the 'good' cholesterol that helps transport excess cholesterol from the body to the liver for disposal. The effect on LDL is more complex and can depend on dosage, but in the context of dietary intake from fish, it is generally seen as beneficial, especially when substituting for saturated fat sources. Furthermore, the potent antioxidant astaxanthin, which gives salmon its red color, helps protect LDL cholesterol from oxidation, a key step in artery plaque formation.

Raw vs. Cooked: How Preparation Affects Nutrition

Whether salmon is raw (e.g., in sushi or sashimi) or cooked, its fundamental nutritional benefits remain. However, the preparation method is a key factor. High-heat cooking methods, particularly frying, can introduce unhealthy fats and increase the formation of cholesterol oxidation products (COPs). Healthy cooking methods like baking, grilling, or steaming preserve the integrity of the healthy fats and other nutrients. The benefit of raw salmon is that it retains the omega-3s in their most pristine state, free from any heat-related changes.

Table: Raw vs. Baked Wild Salmon (per 100g)


Characteristic	Raw Wild Atlantic Salmon (Approx.)	Baked Wild Atlantic Salmon (Approx.)
Calories	142 kcal	206 kcal
Protein	19.8g	22g
Total Fat	6.3g	12g
Saturated Fat	1.0g	2.4g
Omega-3s (EPA+DHA)	~2000mg	~2000mg (Stable)
Cholesterol	55mg	63mg

Note: Nutritional values can vary based on species and size. The values for baked salmon are higher per 100g due to water loss during cooking.

Safe Consumption of Raw Salmon

For healthy individuals, consuming high-quality, sashimi-grade raw salmon is generally safe. The primary concern with raw fish is the potential for foodborne illness from bacteria or parasites. To minimize risk, purchase salmon from reputable sources that guarantee a safe handling process for raw consumption. Certain populations, such as pregnant women, young children, and those with weakened immune systems, should always avoid raw or undercooked fish to prevent any risk.

Beyond Salmon: A Holistic Approach to Cholesterol Management

While salmon is an excellent component of a heart-healthy diet, it is not a cure-all. A holistic approach is most effective for managing cholesterol levels. Key strategies include:

Increase Soluble Fiber: Foods like oats, barley, beans, and certain fruits and vegetables contain soluble fiber, which can help lower LDL cholesterol by reducing its absorption in the bloodstream.
Embrace Other Healthy Fats: In addition to the omega-3s in salmon, incorporate other healthy fats from sources like avocados, nuts, seeds, and olive oil.
Focus on Whole Foods: A diet rich in vegetables, fruits, whole grains, and lean proteins is more beneficial than focusing on a single nutrient.
Exercise Regularly: Regular physical activity can help increase HDL ('good') cholesterol and improve overall heart function.
Limit Unhealthy Choices: Reducing intake of processed meats, commercially baked goods, and other sources of saturated and trans fats is crucial.

Conclusion: Debunking the Myth

The bottom line is clear: raw salmon does not raise cholesterol. The confusion stems from outdated dietary advice and a misunderstanding of how different fats affect the body. Instead of fearing raw salmon, you should embrace it as a delicious and nutritious part of a heart-healthy diet. By substituting saturated-fat-rich foods with salmon, you gain the benefits of its powerful omega-3 fatty acids, which actively work to improve your lipid profile. As with any food, moderation and safe preparation are key to reaping the benefits of this nutritional powerhouse. For more information on heart health, consider visiting the American Heart Association website. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

Frequently Asked Questions

Raw salmon contains a moderate amount of dietary cholesterol (around 55-65mg per 100g), but it is not considered high. More importantly, its low saturated fat content and high omega-3 fatty acid profile make it a heart-healthy choice that can help, not harm, your overall cholesterol levels.

Yes, omega-3 fatty acids, especially EPA and DHA found in salmon, are known to have a positive effect on your lipid profile. They are particularly effective at lowering triglycerides and can slightly increase 'good' HDL cholesterol levels.

Not significantly. The primary cholesterol-related benefits from omega-3s are present whether the salmon is raw or cooked. The main difference lies in the cooking method; healthy options like baking or grilling are preferred over frying, which can add unhealthy fats.

Both wild and farmed salmon are excellent sources of heart-healthy omega-3s, and neither will raise cholesterol. Farmed salmon may have a slightly different fat composition, but both are beneficial for cardiovascular health and better than high-saturated fat alternatives.

The key dietary factor influencing blood cholesterol levels for most people is the consumption of saturated and trans fats, not dietary cholesterol itself. Replacing these unhealthy fats with healthy unsaturated fats, like those in salmon, is most effective.

Yes, the primary risks associated with eating raw salmon are foodborne illnesses from bacteria or parasites. These risks are minimized by ensuring the salmon is high-quality and sashimi-grade. Certain groups like pregnant women and those with compromised immunity should avoid raw fish.

The American Heart Association recommends eating at least two servings of fatty fish, such as salmon, per week as part of a heart-healthy diet. This consistent intake helps provide a steady supply of beneficial omega-3s.