The following article provides a list of high cholesterol foods below. But before this list, we discuss what is cholesterol, why it is important and the effect of diet on cholesterol.
What Is Cholesterol?
Cholesterol is an organic molecule that is an essential component of many body structures and substances, including fats. Cholesterol is both produced independently by the body and absorbed by the body from foods of animal origins (meats, eggs, butter, cheese).
Why Is It Important?
Total blood cholesterol levels and LDL cholesterol levels represent a powerful predictor of increased risk for coronary artery disease. High total cholesterol levels in the blood stream are strongly associated with the development and progression of atherosclerosis, a process by which plaque forms on the inner lining of arteries. These plaques may eventually lead to the formation of blood clots that can block life-sustaining blood flow through arteries.
Cholesterol and Diet
One of the major factors that affects cholesterol levels is dietary intake of 1) cholesterol and 2) saturated fats (as well as trans fats). (See EMG’s Cholesterol Introduction for an in depth review of cholesterol and non-nutritional factors). Excessive cholesterol in the diet (found in foods from animal sources) can increase unhealthy LDL cholesterol levels. The high cholesterol foods list below provides cholesterol levels for a wide range of common foods.
Therefore, it is prudent to follow the general cholesterol recommendations from the American Heart Association and Dietary Guideline for Americans. (Note that eggs can still be part of a healthy diet under the following guidelines and eating one egg per day is not associated with any increased coronary artery disease risk.1)
Saturated Fats and Trans Fat Role in Cholesterol
Dietary cholesterol is not the only source that increases cholesterol levels in the blood. Consumption of saturated fats and trans fats increases unhealthy LDL cholesterol production by the body and hence total blood cholesterol levels. Worse yet, consumption of saturated fats and trans-fats tends to raise blood cholesterol levels more than consumption of foods high in dietary cholesterol.
In order to maintain healthy cholesterol levels in the blood, it is important to limit the intake of both dietary cholesterol and saturated and trans fats. Replace saturated fats and trans fats with healthier monounsaturated fats and polyunsaturated fats, which can actually help lower cholesterol levels. (See How to Lower Cholesterol). The high cholesterol foods list below also provides saturated fat per serving.
AHA Cholesterol Intake Recommendations
The American Heart Association and the Dietary Guidelines for Americans recommended the following daily limits on cholesterol in food. The high cholesterol foods list below provides cholesterol per serving of common foods.
- If you are healthy, it’s recommended that you limit your dietary cholesterol to less than 300 milligrams (mg) a day.
- If you have cardiovascular disease, diabetes or an elevated LDL (bad) cholesterol level, you should limit your dietary cholesterol to less than 200 mg a day.
Condition |
Recommendations |
| Healthy | <300 milligrams (mg) per day |
| Known cardiovascular diseases, diabetes, or elevated LDL levels | <200 milligrams (mg) per day |
High Cholesterol Foods List
Food (High Cholesterol Foods in Red) |
Total Fat (g) |
Saturated Fat (g) |
Cholesterol (mg) |
|
| Dairy Products | ||||
| Milk (8 oz. Serving Size) | ||||
| Skim milk |
0 |
0 |
5 |
|
| Milk (1% lowfat) |
3 |
2 |
10 |
|
| Milk (2% lowfat) |
5 |
3 |
20 |
|
| Milk (whole) |
8 |
5 |
25 |
|
| Ice Cream ( lowfat milk) |
5 |
3 |
20 |
|
| Ice cream (whole milk) |
13 |
8 |
45 |
|
| Eggs (1 Egg) | ||||
| Egg white |
0 |
0 |
0 |
|
| Egg with yolk |
5 |
2 |
185 |
|
| Yogurt (4 oz. Serving Size) | ||||
| Plain yogurt (skim milk) |
0 |
0 |
5 |
|
| Plain yogurt (lowfat milk) |
4 |
2 |
15 |
|
| Plain yogurt (whole milk) |
8 |
5 |
30 |
|
| Cheeses (2 oz. serving) | ||||
| Mozzarella (part skim) |
10 |
6 |
35 |
|
| Mozzarella (whole milk) |
12 |
7 |
45 |
|
| Swiss |
16 |
10 |
25 |
|
| American |
12 |
8 |
35 |
|
| Cheddar |
12 |
8 |
35 |
|
| Fats & Oils (1 Tablespoon) | ||||
| Butter |
12 |
7 |
30 |
|
| Lard |
13 |
5 |
15 |
|
| Margarine |
11 |
2 |
0 |
|
| Olive oil |
14 |
2 |
0 |
|
| Canola oil |
14 |
1 |
0 |
|
| Corn oil |
14 |
2 |
0 |
|
| Safflower oil |
14 |
1 |
0 |
|
| Sunflower oil |
14 |
1 |
0 |
|
| Meats | ||||
| Beef (6 oz. serving) | ||||
| Beef tenderloin |
15 |
6 |
145 |
|
| Sirloin (broiled) |
11 |
4 |
105 |
|
| T-Bone (broiled) |
15 |
5 |
95 |
|
| Top round (broiled) |
8 |
3 |
105 |
|
| Hamburger (85% lean) |
25 |
10 |
115 |
|
| Hot dogs (2) |
35 |
14 |
65 |
|
| Pork (6 oz. serving) | ||||
| Pork tenderloin (roasted) |
8 |
3 |
135 |
|
| Pork shoulder (roasted) |
24 |
14 |
155 |
|
| Pork rump (roasted) |
24 |
9 |
165 |
|
| Bacon (fried) |
70 |
23 |
185 |
|
| Sausages (2 links, fried) |
45 |
15 |
125 |
|
| Chicken (6 oz. serving) | ||||
| White meat (no skin) |
6 |
1 |
140 |
|
| White meat (skin) |
12 |
4 |
140 |
|
| Dark meat (no skin) |
18 |
5 |
160 |
|
| Dark meat (skin) |
26 |
7 |
160 |
|
| Turkey (6 oz. serving) | ||||
| White meat (no skin) |
6 |
2 |
120 |
|
| White meat (skin) |
14 |
4 |
120 |
|
| Dark meat (no skin) |
12 |
4 |
145 |
|
| Dark meat (skin) |
20 |
6 |
150 |
|
| Lamb (6 oz. serving) | ||||
| Leg of lamb (roasted) |
11 |
4 |
150 |
|
| Lamb loin chop (roasted) |
28 |
11 |
125 |
|
| Seafood (6 oz. serving) | ||||
| Salmon (baked or broiled) |
22 |
4 |
110 |
|
| Tuna (baked or broiled) |
10 |
12 |
80 |
|
| Halibut (baked or broiled) |
5 |
1 |
65 |
|
| Lobster (steamed) |
1 |
0 |
120 |
|
| Clams (steamed) |
3 |
0 |
70 |
|
| Shrimp (steamed) |
4 |
1 |
330 |
|
| Nuts and Seeds (1 oz. serving) | ||||
| Almonds |
14 |
1 |
0 |
|
| Peanuts |
11 |
2 |
0 | |
| Cashews |
14 |
2 |
0 |
|
| Pecans |
20 |
2 |
0 |
|
| Pistachio nuts |
7 |
1 |
0 |
|
| Walnuts |
18 |
2 |
0 |
|
| Flax seeds |
12 |
1 |
0 |
|
| Sunflower seeds |
7 |
1 |
0 |
|
| Pumpkin Seeds |
12 |
2 |
0 |
|
| Sesame Seeds |
14 |
2 |
0 |
|
EMG’s Nutrition Homepage: How to Eat Healthy
External Resources: High Cholesterol Foods List
1. Kritchevsky SB, Kritchevsky D. Egg consumption and coronary heart disease: an epidemiologic overview. J Am Coll Nutr. Oct 2000; 19 (5 Suppl): 549S-555S.
