Most animal-based foods contain dietary cholesterol; plant foods contain none, though some have plant sterols.
If you’re trying to sort out which foods add cholesterol to your diet, here’s the short version: meat, seafood, eggs, and dairy supply it; fruits, vegetables, grains, beans, nuts, and oils from plants do not. That’s because cholesterol is made by animals. Your body also makes its own, mainly in the liver. What you want from this page is a clean answer, a quick list you can use, and clear guidance on labels. You’ll get all three below, plus simple swaps that keep flavor while trimming the nutrients that matter for heart health.
Do Any Foods Contain Cholesterol? Quick Breakdown
Dietary cholesterol shows up only in foods that come from animals. That includes beef and poultry cuts, organ meats, fish and shellfish, milk, cheese, butter, and eggs. Plant foods are cholesterol-free by nature. Many plants do contain phytosterols—plant sterols that look a lot like cholesterol and can reduce how much cholesterol you absorb. (See the plant sterols explainer in the section below.) Authoritative overviews from the American Heart Association (AHA) confirm that animal foods are the source, while plant foods are not. You can read their plain-English summary here: AHA perspective on dietary cholesterol.
What Cholesterol Does, In Brief
Your body uses cholesterol to build cell membranes and make hormones and vitamin D. You don’t need to eat any to meet those needs, since your liver can make all that’s required. On lab reports you’ll see LDL (the type linked with plaque) and HDL (the type that helps carry cholesterol away). Diet patterns that are higher in saturated fat tend to raise LDL. That’s why guidance now puts more weight on the mix of fats you eat than on chasing exact cholesterol milligrams from each dish. The AHA’s practical page on eating patterns is a useful touchstone: AHA diet recommendations.
Common Foods And How Much Cholesterol They Contain
Use the table to spot higher-cholesterol picks at a glance. Values below come from federal resources and major medical references. Seafood numbers are from the U.S. Food and Drug Administration’s poster for cooked seafood; egg data reflect a standard large egg. Exact values shift with cut, cooking method, and portion size, but these figures give a reliable ballpark.
Food | Typical Serving | Cholesterol (mg) |
---|---|---|
Egg (whole) | 1 large | ~186 |
Shrimp (cooked) | 3 oz (84 g) | ~170 |
Salmon (cooked) | 3 oz (84 g) | ~70 |
Lobster (cooked) | 3 oz (84 g) | ~60 |
Scallops (cooked) | 3 oz (84 g) | ~65 |
Oysters (cooked) | ~12 medium | ~80 |
Plant Foods (all types) | Any serving | 0 |
Sources: FDA seafood nutrition poster; Mayo Clinic egg cholesterol.
What About Cheese, Milk, And Yogurt?
Dairy from cows contains cholesterol because it’s an animal product. The number per serving varies: hard cheeses carry more per ounce than fluid milk; fat-free or low-fat dairy still has some cholesterol, just less saturated fat. If you enjoy dairy, pick lower-fat versions most of the week and keep portions in check.
Organ Meats And Processed Meats
Liver is a cholesterol-dense food. Sausages and hot dogs add saturated fat and sodium to the mix. If these foods are on your menu, limit frequency and portion size, and pair them with fiber-rich sides.
Plant Foods Don’t Contain Cholesterol—But Many Help Lower It
Fruits, vegetables, whole grains, legumes, nuts, and seeds are cholesterol-free. Many plants carry phytosterols, which compete with cholesterol during absorption. A well-known summary from Oregon State University’s Linus Pauling Institute notes that 2 grams per day of plant sterols can lower LDL by about 8–10%. See the science overview here: Phytosterols (LPI). Cleveland Clinic’s primer is also helpful for shoppers: Plant sterols guide.
Easy Ways To Nudge Numbers In The Right Direction
- Swap fatty cuts of red meat for fish or skinless poultry a few nights a week.
- Build meals around beans, lentils, tofu, and tempeh. You’ll add fiber and skip cholesterol.
- Choose olive, canola, or peanut oil instead of butter for cooking.
- Add oats, barley, chia, flax, and psyllium to boost soluble fiber.
- Keep portions of full-fat cheese small; reach for lower-fat or part-skim styles more often.
Label Claims: What “Cholesterol-Free” And “Low Cholesterol” Mean
Food labels follow strict rules for claims. Here’s what the common ones mean in the U.S. The FDA’s nutrient-content claim rules set exact cutoffs and pair them with saturated-fat limits for context. You can check the agency’s quick reference here: NLEA nutrition claims attachment.
Claim On Label | Cholesterol Limit | Also Requires |
---|---|---|
Cholesterol-Free | < 2 mg per serving | Low saturated fat; disclose total fat when high |
Low Cholesterol | ≤ 20 mg per serving (and per 50 g if serving is small) | Low saturated fat; disclosure rules apply when total fat is high |
No Cholesterol | Synonym for cholesterol-free (same cutoff) | Same saturated-fat limits and disclosures |
Rule reference: 21 CFR 101.62 (cholesterol claims).
How Much Does Eating Cholesterol Change Blood Tests?
On average, the cholesterol you eat has a smaller effect on LDL than the mix of fats in your diet. Saturated and trans fats push LDL up; unsaturated fats tend to lower it. That’s why heart-health guidance steers you toward fish, nuts, seeds, and plant oils while trimming fatty meats and full-fat dairy. The AHA’s write-up ties this together in plain language: AHA dietary cholesterol overview.
Practical Notes On Eggs And Shellfish
Eggs pack nutrients and are handy for meals. One large egg has roughly 186 mg of cholesterol, all in the yolk. If your overall diet is balanced and low in saturated fat, a single egg a day can fit for many people, but talk with your clinician if you’ve been told to limit cholesterol. Quick reference: Mayo Clinic on eggs and cholesterol.
Shellfish vary. Shrimp lands near ~170 mg per 3-oz cooked serving, while salmon sits closer to ~70 mg. The bigger LDL drivers in many shrimp dishes are the breading and frying fat, not shrimp itself. Source chart: FDA seafood poster.
Simple Decision Guide For Daily Eating
If You Want To Lower LDL
- Pick fish or plant protein at lunch or dinner at least four times a week.
- Make oats or barley your breakfast base two to three days a week.
- Dress salads with olive oil and lemon; skip creamy dressings most days.
- Use beans or lentils in soups, tacos, and pasta sauces twice a week.
If You Enjoy Eggs
- Build an omelet with two egg whites plus one whole egg to keep flavor and curb cholesterol.
- Pair eggs with fiber: sautéed greens, beans, avocado, or whole-grain toast.
If You Eat Shellfish
- Choose grilling, steaming, or quick sauté with olive oil instead of deep-frying.
- Keep portions near 3–4 oz, and balance the plate with vegetables and a whole grain.
Myth Checks You Can Trust
“Plants Have A Little Cholesterol Too”
No. Plants make phytosterols, not cholesterol. These compounds are structurally similar and tend to block absorption of cholesterol in the gut. Evidence reviews show roughly an 8–10% drop in LDL when daily intake reaches about 2 grams from fortified foods or concentrated sources. See: LPI phytosterols summary.
“If A Label Says ‘Cholesterol-Free,’ I Can Ignore The Rest”
Don’t judge on one line. A product can meet the “cholesterol-free” cutoff and still carry plenty of saturated fat or sodium. The law also requires certain disclosures when total fat is high. The FDA’s claim summary lays out the thresholds: NLEA attachment.
Build A Plate That Works—No Counting Needed
Use this simple template most days:
- Half the plate: vegetables and fruit (fresh, frozen, or canned with no added sugar).
- One quarter: whole grains like brown rice, oats, or whole-wheat pasta.
- One quarter: lean protein (fish, skinless poultry, beans, lentils, tofu).
- Fats: olive oil, canola oil, nuts, and seeds for cooking and dressings.
This layout limits saturated fat, adds fiber and plant sterols, and keeps cholesterol from animal foods moderate without strict tracking.
Sources And How This Page Was Built
Figures for seafood cholesterol come from the U.S. Food and Drug Administration’s cooked seafood chart (FDA poster). The egg value reflects a standard large egg summarized by Mayo Clinic. Definitions for “cholesterol-free” and “low cholesterol” follow FDA claim rules (21 CFR 101.62; quick table in the NLEA attachment). For context on plant sterols and absorption, see the Linus Pauling Institute and Cleveland Clinic. For overall eating patterns, see the AHA recommendations.
Quick Takeaways You Can Use Tonight
- Animal foods contain cholesterol; plant foods do not.
- Saturated fat has a bigger pull on LDL than exact cholesterol milligrams from a single food.
- Use fish, beans, and plant oils more often; trim fatty meats and full-fat dairy.
- Read claims in context. “Cholesterol-free” still needs a scan of saturated fat and sodium.