Is Chilean Sea Bass High in Cholesterol? A Nutritional Deep Dive

December 6, 2025 •

3 min read

According to the USDA, a standard serving of Chilean sea bass contains a moderate amount of dietary cholesterol. Many people question if Chilean sea bass is high in cholesterol, but the complete nutritional picture, including its healthy fats, is crucial for understanding its overall effect on heart health.

Quick Summary

This article explores the cholesterol content of Chilean sea bass, examines its rich omega-3 fatty acid profile, and provides a balanced perspective on its role in a heart-healthy diet. We clarify misconceptions about this fatty fish and offer guidance for incorporating it safely into your nutrition plan.

Key Points

Moderate Cholesterol: A typical serving of Chilean sea bass contains a moderate level of dietary cholesterol, not excessively high compared to many other seafoods.
Rich in Omega-3s: The fish is an excellent source of omega-3 fatty acids (EPA and DHA), which are beneficial for heart health and can help manage blood cholesterol levels.
Low Saturated Fat: Despite being a fatty fish, it contains a low amount of saturated fat, a key factor in raising blood cholesterol levels.
Nutrient-Dense: It is a great source of high-quality protein, as well as important vitamins and minerals like selenium and vitamin B12.
Consume in Moderation: Due to its potential for higher mercury levels, consumption should be limited, especially for pregnant women and young children.
Preparation Matters: For a heart-healthy meal, prepare Chilean sea bass by baking, grilling, or steaming, avoiding methods that add unhealthy fats.

Understanding Chilean Sea Bass and Its Cholesterol Content

Chilean sea bass, known scientifically as Patagonian toothfish, is prized for its rich, buttery flavor and tender, flaky texture. Because it is a fatty fish, many individuals concerned about heart health and high cholesterol levels question its place in their diet. While it's true that Chilean sea bass contains some dietary cholesterol, its overall nutritional profile paints a more complex and positive picture.

The Role of Dietary Cholesterol

For decades, dietary cholesterol was the primary focus of health experts concerned with blood cholesterol levels. However, research has shown that for most healthy people, the cholesterol consumed in food has less impact on blood cholesterol than saturated and trans fats do. This shift in understanding is important when evaluating foods like Chilean sea bass.

Analyzing the Nutritional Profile of Chilean Sea Bass

To determine if Chilean sea bass is a good fit for a heart-healthy diet, it's essential to look beyond just the cholesterol number. Here is a breakdown of its key components:

Omega-3 Fatty Acids: Chilean sea bass is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These polyunsaturated fats are known to support heart health by reducing inflammation, lowering blood pressure, and decreasing triglyceride levels. A 6-ounce serving can contain over 5,000 mg of omega-3s, making it one of the richest sources available.
Protein: This fish is packed with high-quality protein, which is vital for muscle growth and repair, as well as overall cellular function.
Saturated Fat: While it is a fatty fish, the amount of saturated fat is relatively low, especially when compared to sources like red meat. For instance, a 3.5-ounce serving might contain only around 3 grams of saturated fat, which is favorable for cholesterol management.
Vitamins and Minerals: It provides significant amounts of vitamin D, selenium, and vitamin B12. Selenium acts as a powerful antioxidant, and vitamin B12 is crucial for nerve function and red blood cell production.

Comparing Chilean Sea Bass to Other Seafood

To put its cholesterol content into perspective, let's compare Chilean sea bass with other popular seafood options. The following table presents approximate cholesterol values per 100-gram (3.5-ounce) serving, according to data from various nutritional sources.


Seafood Type	Approximate Cholesterol (mg) per 100g	Key Fat Profile	Heart Health Considerations
Chilean Sea Bass	45-55 mg	Rich in omega-3s, low in saturated fat	Beneficial omega-3s outweigh moderate dietary cholesterol.
Salmon	63 mg	Rich in omega-3s, low in saturated fat	High omega-3 content makes it a heart-healthy champion.
Shrimp	161-211 mg	Higher in cholesterol but low in saturated fat	Generally considered safe, but best consumed in moderation.
Cod	55 mg	Lean, low-fat protein source	Very low cholesterol and fat content, excellent for heart health.
Tilapia	57 mg	Lean, low-fat protein source	Similar to cod, a very lean and low-cholesterol option.
Squid	233 mg	Very high in cholesterol, very low in saturated fat	High cholesterol content, but low saturated fat is a positive.

As the table demonstrates, Chilean sea bass's dietary cholesterol is not excessively high compared to other seafood like shrimp or squid. Crucially, its abundant omega-3 content provides significant cardiovascular benefits that often counterbalance concerns about its cholesterol.

Mercury Levels and Sustainable Consumption

While the cholesterol content of Chilean sea bass is not a primary concern for most people, its mercury levels warrant attention. As a long-lived, predatory fish, it can accumulate higher levels of mercury over its lifetime. Environmental organizations recommend limiting consumption, with some suggesting no more than two portions per month for adults. This advice helps mitigate mercury exposure, especially for vulnerable populations like pregnant women and young children. Choosing fish certified by organizations like the Marine Stewardship Council (MSC) ensures sustainable sourcing.

Conclusion: A Heart-Healthy Choice in Moderation

Ultimately, the question of whether Chilean sea bass is high in cholesterol should be framed within the context of your overall diet and health goals. It contains a moderate amount of dietary cholesterol, but its substantial benefits from omega-3 fatty acids for heart health are well-established. When prepared correctly (e.g., baked, grilled, or steamed) to avoid adding unhealthy fats, Chilean sea bass can be a valuable part of a balanced diet. Individuals managing high cholesterol should focus more on limiting saturated and trans fats rather than being overly concerned with dietary cholesterol from healthy, omega-3-rich sources like this fish. For those mindful of mercury intake, consuming it in moderation as recommended is a sensible approach.

Learn more about heart-healthy eating from the American Heart Association

Frequently Asked Questions

No, Chilean sea bass is not bad for high cholesterol in moderation. It is rich in heart-healthy omega-3 fatty acids, which can help lower blood pressure and triglycerides. The dietary cholesterol it contains has less impact on blood cholesterol levels for most people than saturated fats do.

A 3.5-ounce (100-gram) serving of Chilean sea bass contains approximately 45-55 mg of cholesterol, depending on the source. This is a moderate amount compared to other seafood like shrimp, which is considerably higher.

Chilean sea bass is one of the richest sources of omega-3 fatty acids, with a 6-ounce serving providing over 5,000 mg. While it is a significant source, certain other fish, like salmon and mackerel, are also very high in omega-3s.

To keep your meal heart-healthy, prepare Chilean sea bass by baking, grilling, or steaming. Avoid frying or cooking it in excessive butter or oil, as this adds unnecessary unhealthy fats and calories.

Yes, Chilean sea bass can be high in mercury due to its long lifespan and position as a predatory fish. For this reason, consumption is often recommended in moderation, with some guidelines suggesting no more than two portions per month for adults.

Yes, Patagonian toothfish is the actual scientific name for the fish commonly marketed as Chilean sea bass. The name was changed for marketing purposes to make it more appealing to consumers.

Yes, you can include Chilean sea bass in a low-cholesterol diet, provided you consume it in moderation and focus on healthy preparation methods. Its high omega-3 content provides heart benefits that outweigh its moderate dietary cholesterol.