Red Snapper: Nutrition & Benefits

by John Staughton (BASc, BFA) last updated -

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Eating red snapper is a treat for many people, but for those unfamiliar with this type of seafood, there is a lot to understand about this tasty fish.

What is Red Snapper?

Red snapper (Lutjanus campechanus) is a type of snapper fish that can be found in the Atlantic OceanThese fish normally range in size from 1.5-2 feet in length (at maturity) and can weigh up to 80 pounds when fully grown. This fish is highly sought after as a game fish and has mildly sweet, flaky skin that is often faintly pink in color. It is safe to eat this fish in moderation, as there are some concerns as to the level of mercury in the fish. However, due to the presence of the nutritional elements, this fish is a healthy choice for most people. Commercial fishing of this species is very popular in parts of the Gulf of Mexico and other coastal areas of North America.

Two red snappers kept atop a marble platform

Red snapper is a versatile fish, often cooked whole or in fillets. Photo Credit: Shutterstock

Nutrition Facts

Fish, snapper, mixed species, cooked, dry heat
Serving Size :
NutrientValue
Water [g]70.35
Energy [kcal]128
Energy [kJ]536
Protein [g]26.3
Total lipid (fat) [g]1.72
Ash [g]1.41
Calcium, Ca [mg]40
Iron, Fe [mg]0.24
Magnesium, Mg [mg]37
Phosphorus, P [mg]201
Potassium, K [mg]522
Sodium, Na [mg]57
Zinc, Zn [mg]0.44
Copper, Cu [mg]0.05
Manganese, Mn [mg]0.02
Selenium, Se [µg]49
Vitamin C, total ascorbic acid [mg]1.6
Thiamin [mg]0.05
Riboflavin [mg]0
Niacin [mg]0.35
Pantothenic acid [mg]0.87
Vitamin B-6 [mg]0.46
Folate, total [µg]6
Folate, food [µg]6
Folate, DFE [µg]6
Vitamin B-12 [µg]3.5
Vitamin A, RAE [µg]35
Retinol [µg]35
Vitamin A, IU [IU]115
Fatty acids, total saturated [g]0.37
14:0 [g]0.05
16:0 [g]0.19
18:0 [g]0.07
Fatty acids, total monounsaturated [g]0.32
16:1 [g]0.05
18:1 [g]0.12
Fatty acids, total polyunsaturated [g]0.59
18:2 [g]0.03
20:4 [g]0.04
20:5 n-3 (EPA) [g]0.05
22:5 n-3 (DPA) [g]0.02
22:6 n-3 (DHA) [g]0.27
Cholesterol [mg]47
Tryptophan [g]0.29
Threonine [g]1.15
Isoleucine [g]1.21
Leucine [g]2.14
Lysine [g]2.42
Methionine [g]0.78
Cystine [g]0.28
Phenylalanine [g]1.03
Tyrosine [g]0.89
Valine [g]1.36
Arginine [g]1.57
Histidine [g]0.77
Alanine [g]1.59
Aspartic acid [g]2.69
Glutamic acid [g]3.93
Glycine [g]1.26
Proline [g]0.93
Serine [g]1.07
Sources include : USDA

Nutritional Facts

When it comes to nutrition, red snapper contains moderate levels of omega-3 fatty acids, as well as significant amounts of vitamin D, E, selenium, and magnesium. A six-ounce serving of this fish also delivers about 170 calories and more than 35 grams of protein. This fish also contains a good amount of potassium.

Health Benefits

There are quite a few benefits to eating red snapper, including its ability to aid in weight control and lower your risk of heart disease, among others.

  • Aids in weight management, due to high protein density
  • Prevents heart disease thanks to the omega-3 fatty acids
  • Lowers the risk of megaloblastic anemia
  • Antioxidant activity can lead to a lower risk of oxidative stress
  • Supports thyroid health
  • Increases the number of white blood cells produced by the body
  • Decreases the chances of macular degeneration and the development of cataracts
  • Strengthens bone mineral density and prevents osteoporosis
  • Lowers blood pressure and risk for atherosclerosis, coronary heart disease, and strokes
  • Stimulates cognitive function and boosts the health of the nervous system
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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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