How much cholesterol is in salmon?
A 3 oz (85 g) serving of cooked farmed Atlantic salmon has about 54 mg of cholesterol, according to USDA FoodData Central. That is 18% of the 300 mg Daily Value. Most other salmon species land between 47 and 72 mg per serving:
| Salmon, cooked, 3 oz (85 g) | Cholesterol | % Daily Value | Saturated fat | Omega-3 (EPA + DHA) |
|---|---|---|---|---|
| Atlantic, farmed | 54 mg | 18% | 2.0 g | 1.8 g |
| Atlantic, wild | 60 mg | 20% | 1.1 g | 1.6 g |
| Chinook (king) | 72 mg | 24% | 2.7 g | 1.5 g |
| Coho, farmed | 54 mg | 18% | 1.7 g | 1.1 g |
| Coho, wild | 47 mg | 16% | 0.9 g | 0.9 g |
| Sockeye (red) | 52 mg | 17% | 0.8 g | 0.7 g |
| Pink | 47 mg | 16% | 0.8 g | 0.5 g |
| Chum (keta) | 81 mg | 27% | 0.9 g | 0.7 g |
| Canned pink, drained | 71 mg | 24% | 0.8 g | 0.9 g |
| Canned sockeye, drained | 67 mg | 22% | 1.2 g | 1.1 g |
Smoked salmon (lox) is usually eaten in smaller amounts: 1 oz has about 7 mg of cholesterol and 0.3 g of saturated fat, though it is high in sodium.
For scale: half a farmed Atlantic fillet, about 6.3 oz (178 g) cooked, has roughly 112 mg of cholesterol and 4.3 g of saturated fat. That is a typical restaurant portion.
Is salmon high in cholesterol?
No. Salmon has a moderate amount of cholesterol, similar to most fish and lean meat and well below shellfish, eggs, and organ meats:
| Food, cooked, 3 oz unless noted | Cholesterol | Saturated fat |
|---|---|---|
| Egg, 1 large | 186 mg | 1.6 g |
| Shrimp | 161 mg | under 0.1 g |
| Chicken breast, roasted | 72 mg | 0.9 g |
| Ground beef, 85% lean | 71 mg | 4.5 g |
| Salmon, farmed Atlantic | 54 mg | 2.0 g |
| Salmon, sockeye | 52 mg | 0.8 g |
Shrimp has about three times as much cholesterol per serving; our guide to shrimp and cholesterol explains why it still has almost no saturated fat. Salmon has a little less cholesterol than a skinless chicken breast, and far less saturated fat than ground beef.
Farmed salmon has more total fat than wild salmon, so it carries more saturated fat (2.0 g against 0.8 to 1.1 g for wild Atlantic or sockeye), but it also carries more omega-3s.
Salmon, omega-3s, and blood cholesterol
Most of the fat in salmon is unsaturated, including the long-chain omega-3s EPA and DHA. A 3 oz serving of farmed Atlantic salmon has about 1.8 g of EPA plus DHA, one of the highest amounts of any common food.
These fats are best known for lowering triglycerides, not LDL. A 2019 American Heart Association science advisory reviewed prescription omega-3s at 4 g a day and found they cut very high triglycerides by 30% or more. That is more than twice the omega-3 in a serving of salmon, so do not expect a fillet to work like a medicine.
The practical value of salmon is in what it replaces. Swapping a fatty red-meat meal for salmon lowers saturated fat for that meal while keeping protein about the same. The 2025–2030 Dietary Guidelines for Americans encourage seafood as a protein food, set no numeric limit on dietary cholesterol, and keep saturated fat under 10% of daily calories.
Talk to your clinician first before using fish or fish-oil supplements to manage high triglycerides or LDL. Supplements and prescription omega-3s are not the same products.
Is tuna high in cholesterol?
No. Tuna is one of the lowest-cholesterol fish, especially canned light tuna. Here is how it compares with other common fish:
| Fish, 3 oz (85 g) | Cholesterol | Saturated fat |
|---|---|---|
| Tuna, light, canned in oil, drained | 15 mg | 1.3 g |
| Tuna, light, canned in water | 31 mg | 0.2 g |
| Tuna, white (albacore), canned in water | 36 mg | 0.7 g |
| Tuna, yellowfin, cooked | 40 mg | 0.2 g |
| Tuna, bluefin, cooked | 42 mg | 1.4 g |
| Cod, Atlantic, cooked | 47 mg | 0.1 g |
| Tilapia, cooked | 48 mg | 0.8 g |
| Halibut, cooked | 51 mg | 0.3 g |
| Catfish, farmed, cooked | 56 mg | 1.3 g |
| Rainbow trout, farmed, cooked | 60 mg | 1.4 g |
| Mackerel, Atlantic, cooked | 64 mg | 3.5 g |
| Sardines, Atlantic, canned in oil | 121 mg | 1.3 g |
Sardines stand out because they are eaten whole, bones and all. Tuna salad is usually higher in saturated fat than the tuna itself because of the mayonnaise. Light canned tuna also has far fewer omega-3s than salmon, about 0.2 g per 3 oz against 1.8 g in farmed Atlantic salmon.
How to cook salmon with less saturated fat
- Bake, grill, poach, or air-fry instead of pan-frying in butter.
- Skip butter and cream sauces. One tablespoon of butter adds about 31 mg of cholesterol and 7.3 g of saturated fat, more saturated fat than a whole serving of farmed salmon.
- Use olive oil, lemon, dill, mustard, or miso for flavor.
- Watch smoked salmon portions and sides. Lox on a bagel with a thick layer of cream cheese gets most of its saturated fat from the cheese.
- Choose canned salmon for an easy, lower-cost option in salads and patties.
Track salmon in your daily cholesterol
Fish portions vary more than most foods, from a 2 oz salad topping to an 8 oz fillet. Logging the real weight gives a truer total than a generic serving.
With Cholesterol Tracker, search "salmon, Atlantic, farmed, cooked" and enter the weight, or take a photo of the plate to estimate it. For canned salmon or tuna, scan the label. The help guide shows how to set a daily cholesterol goal if your clinician has given you one, and our page on which foods are highest in cholesterol shows where fish fits in a day.
Frequently asked questions
Is salmon good or bad for cholesterol?
Salmon has a moderate amount of dietary cholesterol, about 47 to 81 mg per 3 oz cooked depending on the type, and relatively little saturated fat. Most of its fat is unsaturated, including omega-3s that lower triglycerides. Replacing fatty red meat with salmon generally lowers saturated fat.
Does salmon have more cholesterol than chicken?
Slightly less. A 3 oz serving of cooked farmed Atlantic salmon has about 54 mg of cholesterol, compared with about 72 mg in 3 oz of roasted skinless chicken breast. Farmed salmon has more saturated fat (2.0 g against 0.9 g), but much of its fat is omega-3.
How much cholesterol is in a salmon fillet?
Half a farmed Atlantic salmon fillet, about 178 g or 6.3 oz cooked, has roughly 112 mg of cholesterol based on USDA data. A 4 oz portion has about 71 mg, and a 3 oz portion about 54 mg.
Is canned tuna high in cholesterol?
No. Three ounces of light tuna canned in water has about 31 mg of cholesterol and 0.2 g of saturated fat. White albacore tuna canned in water has about 36 mg. Mayonnaise in tuna salad adds more saturated fat than the tuna does.
Sources
- USDA FoodData Central: Fish, salmon, Atlantic, farmed, cooked, dry heat (SR Legacy, FDC ID 175168) and other fish entries
- Skulas-Ray AC et al. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the AHA. Circulation, 2019
- Carson JAS et al. Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the AHA. Circulation, 2020
- Dietary Guidelines for Americans, 2025–2030
Not medical advice. This article explains dietary cholesterol in food. It does not diagnose or treat any condition. Ask a qualified healthcare professional about your blood cholesterol and personal targets.
