A breakdown of the cholesterol content of some common foods

Posted on November 30, 2023November 30, 2023

Cholesterol is a type of fat that is essential for a number of important bodily functions, but it’s crucial to maintain balance. While our bodies produce cholesterol naturally, the foods we consume can also contribute to our cholesterol levels. It is advised to consume no more than 300 milligrams (mg) of cholesterol a day, to remain healthy and less at risk of heart disease. To assist you in making wise dietary decisions, we’ll analyse the cholesterol levels of a few popular foods.

Eggs

One large egg contains approximately 186 milligrammes (mg) of cholesterol. Eggs are often regarded as a high-cholesterol food due to the yolk. However, research suggests that the impact of eggs on cholesterol levels is more nuanced. Moderate egg consumption, up to one egg per day, does not significantly raise LDL (bad) cholesterol levels in healthy individuals.

Food	Cholesterol Content (In an Egg)
One egg white	0 mg
One egg yolk	186 mg1

Red meat

Red meat, such as beef and lamb, is a good source of protein but can be high in cholesterol. A 100 gram (3.5 ounce) serving of beef may contain around 78–90mg of cholesterol, depending on the cut and how it is prepared.

Red Meat	Cholesterol Content (mg per 100g)
Beef (ground, lean)	78-90mg
Beef (short ribs)	94mg
Beef liver	389-400mg
Lamb (foreshank)	106 mg
Pork	Varies by cut, but typically around 70 mg

Read More: Top 10 cholestrol lowering foods

Chicken

Chicken is a leaner meat option compared to red meat. A 100 gram serving of chicken breast typically contains about 85 mg of cholesterol. Removing the skin can reduce the cholesterol content. Below, you’ll find the cholesterol content in 100 grams of chicken breast prepared using various cooking methods.* It’s worth noting that chicken breast has the lowest cholesterol content of all chicken cuts.

A piece of chicken breast (100 g)	Cholesterol content (mg per 100g)
Light-fried with flour	89 mg
Roasted	84 mg
Stewed, skinless	77 mg

Salmon

Salmon is a fatty fish that provides heart-healthy omega-3 fatty acids. A 100 gram (3.5 ounce) serving of salmon generally contains around 50-65 mg of cholesterol.

Cheese

Cheese is a dairy product that varies widely in its cholesterol content. On average, a 28 gram (1 ounce) serving of cheddar cheese may contain approximately 30 mg of cholesterol.

Dairy Product	Portion	Cholesterol Content(mg)
Cheddar cheese	28g	30 mg
Cottage cheese (low-fat)	1 cup	10 mg
Yoghurt (whole)	1 cup	29 mg
Yoghurt (non-fat)	1 cup	10 mg

Prawns

Seafood like prawns is known for its cholesterol content.*** A 100 gram (3.5 ounce) serving of prawns can contain about 194 mg of cholesterol. Shrimp and squid are the seafood with the most cholesterol content 231 mg and 194 mg respectively.

Seafood(raw, 100g)	Cholesterol Content (mg per 100g)
Prawns	194 mg
Salmon	63 mg
Tuna (in water)	30 mg
Oysters	55 mg
Crab	52 mg
Lobster	71 mg

Milk

Milk is a staple in many diets and is rich in nutrients like calcium and vitamin D. One cup (240 millilitres) of whole milk contains around 33mg of cholesterol. Other types of cow milk with less fat have less cholesterol.

Type of milk	Cholesterol content (mg per cup)
Milk (whole)	33 mg
Milk (low-fat)	10 mg
Milk (fat-free, skimmed milk)	4 mg

Read more: How Fat Affects Cholesterol Levels: What You Need to Know

Mayonnaise

Mayonnaise, a common condiment, is made from eggs and oil. A tablespoon of mayonnaise typically contains around 5.8 mg of cholesterol⁸.

Butter

Butter is a dairy product high in saturated fat. One tablespoon of butter contains approximately 31 mg of cholesterol.

Fat (1tsp)	Cholesterol Content (mg per tsp)
Butter	11mg
Margarine	0
Vegetable oils	0

How to check cholesterol in food items

Checking the nutritional information label on food packaging is a simple yet effective way to determine its cholesterol content. The label typically lists the amount of cholesterol per serving, along with other important information such as total fat saturated fat, and unsaturated fat.

At-home cholesterol testing for a personal snapshot

If you’re concerned about your cholesterol levels, taking an at-home finger prick test like DocHQ’s Cholesterol Check can provide valuable insights into your overall cholesterol profile. These convenient tests allow you to collect a sample from your fingertip and send it to one of our certified labs. Within a few days, you’ll receive a detailed report outlining your total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglyceride levels along with medical advice regarding what your results mean and advice on next steps, leaving you empowered to take charge of your own health.

Reference List

1. Eggs and Cholesterol. (n.d.). Retrieved from https://www.webmd.com/cholesterol-management/eggs-and-cholesterol ↩︎
2. UCSF Health. (2023). Cholesterol Content of Foods. Retrieved from https://www.ucsfhealth.org/education/cholesterol-content-of-foods ↩︎
3. Schaefer, A. (2016). Piece by Piece: A Guide to Cholesterol in Chicken. Retrieved from https://www.healthline.com/health/high-cholesterol/cholesterol-in-chicken ↩︎
4. UCSF Health. (2023). Cholesterol Content of Foods. Retrieved from https://www.ucsfhealth.org/education/cholesterol-content-of-foods ↩︎
5. UCSF Health. (2023). Cholesterol Content of Foods. Retrieved from https://www.ucsfhealth.org/education/cholesterol-content-of-foods ↩︎
6. Are Crabmeat & Shrimp High in Cholesterol? | livestrong. (n.d.). Retrieved from https://www.livestrong.com/article/420320-are-crabmeat-shrimp-high-in-cholesterol/ ↩︎
7. UCSF Health. (2023). Cholesterol Content of Foods. Retrieved from https://www.ucsfhealth.org/education/cholesterol-content-of-foods ↩︎ ↩︎
8. FoodData Central Search Results. (n.d.). Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients ↩︎
9. UCSF Health. (2023). Cholesterol Content of Foods. Retrieved from https://www.ucsfhealth.org/education/cholesterol-content-of-foods ↩︎