How much cholesterol is in red fish?

January 11, 2026 •

3 min read

According to NOAA Fisheries, a 100-gram serving of Acadian redfish contains 52 mg of cholesterol. While redfish does contain some cholesterol, it is generally considered a healthy option, particularly when compared to other protein sources.

Quick Summary

Red fish contains varying amounts of cholesterol depending on the species and preparation, but overall is a heart-healthy choice due to low saturated fat and high omega-3 fatty acid content. Specific varieties like red snapper and sockeye salmon provide different nutritional profiles.

Key Points

Moderate Cholesterol Levels: Red fish contains moderate levels of dietary cholesterol, but it is low in saturated fat, which is more critical for managing blood cholesterol.
Rich in Omega-3s: Fatty red fish like salmon are high in omega-3 fatty acids, which help lower triglycerides and increase good HDL cholesterol levels.
Healthier than Red Meat: Red fish is a far healthier protein choice than red meat due to its lower saturated fat content and presence of heart-healthy omega-3s.
Cooking Method Matters: How you prepare red fish is important; baking, grilling, or poaching is better for heart health than frying.
Variety in Species: Different red fish species have varying nutritional profiles. For instance, red snapper has less cholesterol than wild sockeye salmon.
Dietary Cholesterol Misconceptions: Current research suggests dietary cholesterol has less impact on blood cholesterol for most people than saturated fat intake.

Understanding Cholesterol in Red Fish

When considering the nutritional profile of seafood, it's essential to look beyond the total cholesterol count. Recent health guidelines have shifted focus from dietary cholesterol intake to limiting saturated and trans fats, as these have a more significant impact on blood cholesterol levels for most people. Red fish, encompassing various species, is generally a lean protein source with low levels of saturated fat, making it a healthy dietary choice.

The Nuances of Different Red Fish Species

The term "red fish" can refer to a variety of species, each with a unique nutritional makeup. The cholesterol content can vary based on the type of fish and how it's prepared. For example, Acadian redfish has a different profile than red snapper or sockeye salmon. The preparation method is also crucial, as frying fish can add unhealthy fats, while baking or grilling can preserve its nutritional benefits.

Omega-3s: The Heart-Healthy Benefit

One of the most significant benefits of eating red fish, particularly fatty varieties like salmon, is the high concentration of omega-3 fatty acids. Omega-3s, specifically EPA and DHA, are well-regarded for their anti-inflammatory properties and their ability to support heart health by lowering triglycerides and increasing beneficial HDL cholesterol. This positive effect often outweighs the presence of dietary cholesterol in the fish itself.

Comparison of Cholesterol in Red Fish Species


Fish Species (per 100g)	Cholesterol (mg)	Total Fat (g)	Key Health Benefit
Acadian Redfish (raw)	52	1.5	Low saturated fat, good source of protein
Red Snapper (raw)	37	1.34	Good source of protein, vitamin D, and selenium
Wild Sockeye Salmon (raw)	60	5.6	Rich in omega-3s, vitamin D, and B12
Farmed Atlantic Salmon (raw)	60	8.97*	Higher fat content, but still contains omega-3s

*Note: Fat content can be much higher in farmed salmon than wild salmon.

Benefits of Eating Red Fish for Cholesterol Management

Incorporating red fish into a balanced diet can contribute positively to overall health and help manage cholesterol levels. Here's why:

Low in Saturated Fat: Most red fish species are naturally low in saturated fat, which is the primary dietary component that impacts unhealthy LDL cholesterol.
High in Omega-3 Fatty Acids: The high levels of omega-3s in fatty red fish help lower triglycerides and raise good HDL cholesterol, promoting better cardiovascular health.
Excellent Source of Protein: Red fish is a high-quality, lean protein source, which is essential for building and repairing tissues.
Packed with Vitamins and Minerals: Red fish is rich in nutrients like vitamin D, vitamin B12, selenium, and potassium, which all contribute to overall wellness.

Choosing and Preparing Red Fish

When choosing your red fish, consider the source. Wild-caught options like sockeye salmon can sometimes have a better omega-3 to omega-6 ratio, though farmed options are also a valuable source of nutrients. The cooking method you choose will also significantly impact the final nutritional profile. To keep the meal heart-healthy, consider these methods:

Baking: Wrap the fish in foil with lemon, herbs, and a drizzle of olive oil.
Grilling: Brush the fish with a light marinade and grill until cooked through.
Poaching: Gently cook the fish in a flavorful liquid like vegetable stock or water.
Steaming: Cook the fish with steam to retain moisture and nutrients.

Avoid frying in large amounts of butter or oil, as this adds unnecessary saturated fat and negates some of the fish's natural health benefits.

Conclusion

Contrary to old health advice that demonized dietary cholesterol, red fish is not a food to be avoided when managing cholesterol. In fact, many red fish species are excellent for heart health due to their low saturated fat content and high levels of beneficial omega-3 fatty acids. By choosing heart-healthy preparation methods like baking, grilling, or poaching, you can enjoy delicious red fish and reap its numerous nutritional rewards without negatively impacting your cholesterol levels. The American Heart Association recommends eating at least two servings of fish per week for these health benefits.

Expert Resources

For more information on dietary guidelines and heart health, refer to the American Heart Association.

Frequently Asked Questions

Yes, redfish is generally considered good for high cholesterol. It is a lean protein source that is low in saturated fat, and some varieties, like salmon, are rich in heart-healthy omega-3 fatty acids.

A 100-gram serving of raw red snapper contains approximately 37 mg of cholesterol.

Studies have indicated that wild-caught salmon may have slightly less cholesterol than farmed salmon. For example, a 113-gram portion of wild salmon may have 99 mg of cholesterol, while farmed has 60 mg, but other factors like overall fat content are important to consider.

Yes, the omega-3 fatty acids found in red fish, particularly in oily types like salmon, can help lower triglycerides and increase good HDL cholesterol, which benefits overall heart health.

No, you should not avoid red fish. In fact, health organizations like the American Heart Association recommend including fish in your diet to help manage cholesterol levels. It's the high saturated fat content in other foods, not the dietary cholesterol in fish, that is the main concern.

The cholesterol in seafood is not considered harmful. For most people, dietary cholesterol does not significantly impact blood cholesterol levels. The beneficial omega-3s in seafood often provide more significant cardiovascular benefits.

To keep red fish heart-healthy, use cooking methods that do not add excess fat. Baking, grilling, poaching, or steaming are all excellent choices. Use healthy oils like olive oil sparingly.