Sankara Fish (Red Snapper): Nutritional Value And Health Benefits



Published on: 29-Oct-2022


10 min read


Updated on : 02-Nov-2023




Amrita Sandhu


Sankara Fish (Red Snapper): Nutritional Value And Health Benefits

Sankara Fish (Red Snapper): Nutritional Value And Health Benefits

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Seafood is super versatile and can be prepared in multiple ways like grilling, baking, steaming, deep frying etc. Sankara fish, also known as Red snapper in English, is a top seafood favourite. Sankara is a popular fish with a firm texture, a distinctly sweet flavour, and an imprssive nutritional profile. 

It is a lean fish with high protein content and low-fat content which has white, juicy, flavourful flesh that can be prepared in various ways. This fish is also high in selenium and vitamin B complex.

Sankara fish can be found in the southern regions of India, the Gulf of Mexico, the Caribbean Sea and the Mexican and American southeastern Atlantic coasts. In addition, Sankara fish thrive in the waters of South India and Sri Lanka in India. In Andhra Pradesh, the fish is called "Vanjaram" and “Neymeen” in South Kerala.

Table Of Contents

1. Nutritional Value Of Sankara Fish

2. Health Benefits Of Sankara Fish

3. Dietitian’s Recommendations

4. The Final Say

5. FAQs

Nutritional Value Of Sankara Fish          

Sankara fish is a low-calorie, high-protein fish rich in potassium, selenium, vitamin A and omega-3 fatty acids. Regularly including these nutrients in your diet can help your health by lowering your risk of developing significant illnesses.

Despite its potential health benefits, Sankara may contain high levels of mercury that make it unsafe to consume more than a few times per month by pregnant women and young children. However, if you eat it in moderation, it can provide you with several nutrients. 100g of Sankara fish may approximately contain:

  • Energy - 128kcal 
  • Protein - 26.3 g
  • Total fat - 1.72 g
  • Calcium - 40 mg
  • Iron - 0.24 mg 
  • Magnesium - 37 mg
  • Phosphorus - 201 mg
  • Potassium - 522 mg
  • Sodium - 57 mg
  • Zinc - 0.44 mg
  • Copper - 0.05 mg 
  • Manganese - 0.02 mg
  • Copper - 0.05 mg 
  • Selenium - 49 mg
  • Thiamin - 0.05 mg 
  • Niacin -  0.35 mg
  • Pantothenic acid - 0.87mg
  • Folate - 6 g
  • Vitamin B-12 - 3.5 g 
  • Vitamin A - 115 IU

Health Benefits Of Sankara Fish 

Sankara fish contains many nutrients in generous amounts, which is why it has immense health benefits. Some of them are as follows:

1. Heart Health

Sankara fish contains a lot of omega-3 fatty acids. According to the ICMR and NIN study, eating fish regularly may lower the chance of developing heart disease, atherosclerosis or high cholesterol.

2. Good For Digestion

Good digestion equals a good absorption process. Sankara's nutrients reduce inflammation and increase food absorption to the bloodstream and other organs, resulting in smooth digestion and a lower risk of stomach problems.

3. Brain Stimulation

All the beneficial nutrients in Sankara fish (such as Vitamin A, selenium, Omega-3 fatty acids and potassium) are responsible for the fish being a brain food! Consuming fish such as snapper stimulates cognitive functions and improves nervous system health.

4. Prevents Anaemia 

Vitamin B12, found in Sankara fish, aids in the formation of healthy red blood cells. A lack of this vitamin causes red blood cells to distort, resulting in megaloblastic anaemia. A deficiency of vitamin B12 may also result in neurological damage. 

5. Boosts Immunity 

Regular consumption of Sankara may help to boost the immune system. It is high in selenium, a mineral that aids in producing white blood cells that fight infections. This fish is rich in omega-3 fatty acids, which help to regulate the immune system and protect against autoimmune diseases.

6. Weight Management 

Sankara is a lean fish high in protein and omega-3 fatty acids that are good for weight loss. As we know, protein promotes satiety and aids in muscle growth. Omega-3 fatty acids help reduce insulin resistance, leading to weight gain.

7. Good For Skin And Eye Health

Sankara is high in vitamin A, making it an excellent food for maintaining eye health. Fat-soluble nutrients lower the risk of eye problems, such as cataracts and vision loss. It also improves the health, glow and elasticity of the skin.

Also, read - Catla Fish: Benefits And Recipes 

Dietitian’s Recommendations

Sankara fish is a well-known type of seafood because of its deliciously mild flavour and delicate texture. The Sankara fish is soft, sweet and nutty in taste. There are numerous advantages to eating Sankara fish because of its nutritional content, such as its ability to aid in weight control and lower your risk of heart disease. It can be grilled, roasted, baked, steamed or made into a curry form when combined with other food groups. If you enjoy seafood, and this variety of fish is available in your area. In that case, you should include it in your diet.

The Final Say

Sankara fish, also known as Red snapper in English, is one of the favourites. High-protein, low-calorie fish high in selenium, vitamin A, potassium, and omega-3 fatty acids. Eating fish regularly may reduce your heart disease, atherosclerosis, and high blood cholesterol  risk. Sankara is high in selenium, a mineral that aids in producing white blood cells that fight infections & boost your immunity. Omega-3 fatty acids help regulate the immune system and protect against autoimmune diseases.


1. Is Sankara fish good for health?

Sankara fish is a popular choice because of its delectable taste and nutritional value, adding plenty of proteins to your body minus the carbs and sugar. So, it favours both your taste and body.

2. Is red snapper high in cholesterol?

Sankara is super low in saturated fat. It is also relatively low in cholesterol.

3. Is Sankara fish high in mercury?

Sankara fish is found mainly in oceans and coastal regions, which is why it might be high in mercury. Therefore kids and pregnant women are advised not to consume it more than once or twice a week.

4. Is Sankara fish good for high blood pressure?

Add Sankara to your diet to boost your intake of potassium. Getting potassium from your diet helps to maintain your body's fluid balance and lowers your blood pressure.

5. Does Sankara fish have Omega 3?

Red snapper is an excellent source of omega-3 fatty acids, a family of fats you need to obtain from your diet. Each portion of red snapper contains 0.4g of docosahexaenoic acid or DHA and 0.1g of eicosapentaenoic acid or EPA.

About ToneOp

TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

Toneop: Best Health And Fitness App in India

Download TONEOP to access our diet plans, recipes & much more. 

Android user-

Apple user-

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories