Medical knowledge, Patient Education
Cholesterol Content in Foods
Cholesterol is a waxy, fat-like substance that helps to carry fat in the blood. The body needs cholesterol in small amounts, but too much cholesterol can cause damage to the arteries and heart.
What foods have cholesterol?
Cholesterol is found in animal-based foods, such as meat, seafood, and dairy. Generally, low-fat dairy and lean meats have less cholesterol than full-fat dairy and fatty meats. The milligrams of cholesterol per serving (mg per serving) of common cholesterol-containing foods are listed below.
Meats and other proteins
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Egg — one large whole egg has 186 mg.
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Veal shank — 4 oz (113 g) has 141 mg.
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Lean ground turkey (93% lean) — 4 oz (113 g) has 118 mg.
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Fat-trimmed lamb loin — 4 oz (113 g) has 106 mg.
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Lean ground beef (90% lean) — 4 oz (113 g) has 100 mg.
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Lobster — 3.5 oz (99 g) has 90 mg.
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Pork loin chops — 4 oz (113 g) has 86 mg.
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Canned salmon — 3.5 oz (99 g) has 83 mg.
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Fat-trimmed beef top loin — 4 oz (113 g) has 78 mg.
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Frankfurter — 1 frank (3.5 oz or 99 g) has 77 mg.
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Crab — 3.5 oz (99 g) has 71 mg.
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Roasted chicken without skin, white meat — 4 oz (113 g) has 66 mg.
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Light bologna — 2 oz (57 g) has 45 mg.
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Deli-cut turkey — 2 oz (57 g) has 31 mg.
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Canned tuna — 3.5 oz (99 g) has 31 mg.
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Bacon — 1 oz (28 g) has 29 mg.
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Oysters and mussels (raw) — 3.5 oz (99 g) has 25 mg.
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Mackerel — 1 oz (28 g) has 22 mg.
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Trout — 1 oz (28 g) has 20 mg.
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Pork sausage — 1 link (1 oz or 28 g) has 17 mg.
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Salmon — 1 oz (28 g) has 16 mg.
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Tilapia — 1 oz (28 g) has 14 mg.
Dairy
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Soft-serve ice cream — ½ cup (4 oz or 86 g) has 103 mg.
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Whole-milk yogurt — 1 cup (8 oz or 245 g) has 29 mg.
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Cheddar cheese — 1 oz (28 g) has 28 mg.
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American cheese — 1 oz (28 g) has 28 mg.
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Whole milk — 1 cup (8 oz or 250 mL) has 23 mg.
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2% milk — 1 cup (8 oz or 250 mL) has 18 mg.
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Cream cheese — 1 tablespoon (Tbsp) (14.5 g) has 15 mg.
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Cottage cheese — ½ cup (4 oz or 113 g) has 14 mg.
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Low-fat (1%) milk — 1 cup (8 oz or 250 mL) has 10 mg.
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Sour cream — 1 Tbsp (12 g) has 8.5 mg.
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Low-fat yogurt — 1 cup (8 oz or 245 g) has 8 mg.
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Nonfat Greek yogurt — 1 cup (8 oz or 228 g) has 7 mg.
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Half-and-half cream — 1 Tbsp (15 mL) has 5 mg.
Fats and oils
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Cod liver oil — 1 tablespoon (Tbsp) (13.6 g) has 82 mg.
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Butter — 1 Tbsp (14 g) has 15 mg.
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Lard — 1 Tbsp (12.8 g) has 14 mg.
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Bacon grease — 1 Tbsp (12.9 g) has 14 mg.
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Mayonnaise — 1 Tbsp (13.8 g) has 5–10 mg.
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Margarine — 1 Tbsp (14 g) has 3–10 mg.
The items listed above may not be a complete list of foods with cholesterol. Exact amounts of cholesterol in these foods may vary depending on specific ingredients and brands. Contact a dietitian for more information.
What foods do not have cholesterol?
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Grains and cereals.
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Vegetables.
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Fruits.
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Vegetable oils, such as olive, canola, and sunflower oil.
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Legumes, such as peas, beans, and lentils.
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Nuts and seeds.
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Egg whites.
The items listed above may not be a complete list of foods that do not have cholesterol. Contact a dietitian for more information.
Summary
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The body needs cholesterol in small amounts, but too much cholesterol can cause damage to the arteries and heart.
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Cholesterol is found in animal-based foods, such as meat, seafood, and dairy. Generally, low-fat dairy and lean meats have less cholesterol than full-fat dairy and fatty meats.
This information is not intended to replace advice given to you by your health care provider. Make sure you discuss any questions you have with your health care provider.
