Cholesterol is a waxy, fat-like substance necessary for human health because of its role in building cell membranes, producing hormones, and converting sunlight into vitamin D.1 While the body absorbs some cholesterol from food, it also produces its own cholesterol in the liver.2
The cholesterol in foods is called dietary cholesterol. It is found in meat, eggs, and dairy products. Cholesterol is not found in plant foods.
Cholesterol has a bad rap for causing heart disease, but experts now suggest that the ratio between "bad" LDL cholesterol and "good" HDL cholesterol in the blood is much more important. This ratio tends to depend on how much and which kinds of fats and carbohydrates you consume, not to mention other lifestyle factors and genetics. Dietary cholesterol itself seems to have a minimal effect on blood cholesterol levels.3 That said, it is definitely advisable to limit your consumption of trans fat; it is still unclear whether saturated fat consumption and heart disease are linked.
Cholesterol-rich Foods
Ingredient | mg of Cholesterol per 100g | mg of Cholesterol per 100 calories |
---|---|---|
dried shrimp | 1140.0 | 356.3 |
egg yolks | 1085.0 | 337.0 |
quail eggs | 844.0 | 534.2 |
caviar | 588.0 | 222.7 |
egg substitute | 572.0 | 128.8 |
foie gras | 515.0 | 387.2 |
duck liver | 515.0 | 378.7 |
hollandaise sauce mix | 428.6 | 100.0 |
turkey liver | 415.0 | 324.2 |
salmon roe | 374.0 | 261.5 |
hard-boiled eggs | 373.0 | 240.6 |
eggs | 372.0 | 260.1 |
lamb liver | 371.0 | 266.9 |
poached eggs | 370.0 | 258.7 |
chicken livers | 345.0 | 289.9 |
calf liver | 334.0 | 238.6 |
liver | 275.0 | 203.7 |
custard powder | 258.0 | 62.9 |
clarified butter | 256.0 | 29.2 |
shrimp | 252.0 | 252.0 |
squid | 233.0 | 253.3 |
ladyfingers | 221.0 | 60.5 |
unsalted butter | 215.0 | 30.0 |
butter | 215.0 | 30.0 |
brioche | 171.0 | 39.9 |
clotted cream | 160.0 | 27.3 |
breakfast sausage | 160.0 | 68.1 |
liverwurst | 158.0 | 48.5 |
salt cod | 152.0 | 52.4 |
sardines | 142.0 | 68.3 |
lightly sweetened whipped cream | 137.0 | 39.7 |
langoustines | 137.0 | 157.5 |
heavy cream | 137.0 | 39.7 |
rotisserie chicken | 130.0 | 66.3 |
lobster meat | 127.0 | 164.9 |
prawns | 126.0 | 177.5 |
jamon iberico | 125.0 | 41.1 |
venison ribs | 120.4 | 70.8 |
fontina cheese | 116.0 | 29.8 |
duck legs | 114.0 | 52.5 |
gouda cheese | 114.0 | 32.0 |
venison shoulder | 113.0 | 59.2 |
light cream | 111.0 | 38.0 |
cream cheese | 110.0 | 32.2 |
oxtail | 110.0 | 44.5 |
gruyere cheese | 110.0 | 26.6 |
leftover turkey | 109.0 | 57.7 |
smoked ham hocks | 109.0 | 33.2 |
guanciale | 107.1 | 15.0 |
manchego cheese | 107.0 | 24.9 |
smoked trout | 106.0 | 79.7 |
light butter | 106.0 | 21.2 |
pepperoni | 105.0 | 21.3 |
cheddar cheese | 105.0 | 26.1 |
romano cheese | 104.0 | 26.9 |
toffee bits | 104.0 | 18.6 |
Red Leicester | 103.0 | 27.0 |
Cheshire cheese | 103.0 | 26.5 |
biscotti | 103.0 | 22.3 |
turkey fat | 102.0 | 11.3 |
sponge cake | 102.0 | 35.3 |
cornish hens | 101.0 | 50.5 |
mascarpone cheese | 100.0 | 22.2 |
brie | 100.0 | 29.9 |
goose fat | 100.0 | 11.1 |
american cheese | 100.0 | 27.0 |
duck fat | 100.0 | 11.3 |
chicken thighs | 98.0 | 44.7 |
turkey bacon | 98.0 | 25.7 |
bacon bits | 98.0 | 20.8 |
powdered milk | 97.0 | 19.6 |
bacon drippings | 95.0 | 10.6 |
lard | 95.0 | 10.5 |
colby cheese | 95.0 | 24.1 |
shredded mexican cheese blend | 95.0 | 26.5 |
chuck roast | 94.0 | 51.1 |
chicken legs | 93.0 | 43.5 |
swiss cheese | 92.0 | 24.2 |
chicken drumsticks | 92.0 | 57.9 |
roquefort cheese | 90.0 | 24.4 |
feta cheese | 89.0 | 33.7 |
Edam cheese | 89.0 | 24.9 |
monterey jack cheese | 89.0 | 23.9 |
capicola | 89.0 | 31.2 |
kraft grated parmesan cheese | 88.0 | 20.4 |
havarti cheese | 88.0 | 25.8 |
chorizo | 88.0 | 19.3 |
salt pork | 86.0 | 11.5 |
ground beef patty | 86.0 | 37.1 |
shoulder joint of pork | 86.0 | 32.0 |
ground chicken | 86.0 | 60.1 |
beef strip loin | 86.0 | 34.5 |
anchovy paste | 85.0 | 40.5 |
chicken breasts | 85.0 | 51.5 |
lamb chops | 85.0 | 45.2 |
venison | 85.0 | 70.8 |
chicken fat | 85.0 | 9.4 |
egg noodles | 84.0 | 21.9 |
hamburger | 84.0 | 35.9 |
andouille sausage | 84.0 | 24.8 |