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Foods high in cholesterol are all animal foods: organ meats such as brain, kidney and liver top the USDA list, followed by egg yolks, squid, shrimp and other shellfish, caviar and sardines. A single large egg has about 186 milligrams of cholesterol, or 62% of the FDA Daily Value, and a 3-ounce serving of cooked shrimp has about 161 milligrams. Plant foods contain none. Below is a USDA table with percent Daily Values, what the Dietary Guidelines and the American Heart Association now say about dietary cholesterol, and why saturated fat often matters more for the food choices you make.
Peptide Labs does not sell foods or cholesterol products. This article is general nutrition information, not medical advice. If you have been told your blood cholesterol is high, your clinician is the right person to set your goals.
Key Takeaways
- Dietary cholesterol is found only in foods from animals; fruits, vegetables, grains, nuts and oils have none.
- Organ meats are the richest sources; a 3-ounce serving of beef liver has more than the full Daily Value.
- One large egg has about 186 milligrams of cholesterol, all of it in the yolk; the white has none.
- Shrimp and squid are high in cholesterol but very low in saturated fat.
- Recent guidelines dropped a specific dietary cholesterol target and focus on overall eating patterns and limiting saturated fat.
Foods high in cholesterol: USDA table
Values come from USDA FoodData Central (SR Legacy) and are shown per common serving, with the FDC ID so you can check each entry. The percent Daily Value (%DV) uses the FDA Daily Values on Nutrition Facts labels: less than 300 milligrams of cholesterol and 20 grams of saturated fat per day. The FDA describes 5% DV or less per serving as low and 20% DV or more as high.
| Food (USDA FDC ID) | Serving | Cholesterol (milligrams) | Cholesterol %DV | Saturated fat | Saturated fat %DV |
|---|---|---|---|---|---|
| Beef brain, simmered (168624) | 3 oz | 2,635 | 878% | 2.0 g | 10% |
| Beef kidney, simmered (169450) | 3 oz | 609 | 203% | 1.2 g | 6% |
| Chicken liver, simmered (171061) | 3 oz | 479 | 160% | 1.8 g | 9% |
| Beef liver, braised (168626) | 3 oz | 337 | 112% | 2.5 g | 13% |
| Squid, raw (174223) | 3 oz | 198 | 66% | 0.3 g | 2% |
| Egg, whole (171287) | 1 large | 186 | 62% | 1.6 g | 8% |
| Egg yolk (172184) | 1 large yolk | 184 | 61% | 1.6 g | 8% |
| Shrimp, cooked (175180) | 3 oz | 161 | 54% | 0.05 g | 0% |
| Sardines, canned in oil (175139) | 1 can (3.75 oz) | 131 | 44% | 1.4 g | 7% |
| Lobster, cooked (174209) | 3 oz | 124 | 41% | 0.2 g | 1% |
| Caviar (174188) | 1 tbsp | 94 | 31% | 0.6 g | 3% |
| Ground beef 80/20, broiled (171797) | 3 oz | 75 | 25% | 5.7 g | 29% |
| Chicken breast, roasted (171477) | 3 oz | 72 | 24% | 0.9 g | 4% |
| Salmon, farmed, cooked (175168) | 3 oz | 54 | 18% | 2.0 g | 10% |
| Butter, salted (173410) | 1 tbsp | 31 | 10% | 7.3 g | 36% |
| Vanilla ice cream (167575) | 1/2 cup | 29 | 10% | 4.5 g | 22% |
| Cheddar cheese (173414) | 1 oz | 28 | 9% | 5.3 g | 27% |
| Whole milk (171265) | 1 cup | 24 | 8% | 4.6 g | 23% |
| Egg white (172183) | 1 large white | 0 | 0% | 0 g | 0% |
Two patterns jump out. Organ meats and eggs carry the most cholesterol per serving, while full-fat dairy and butter carry modest cholesterol but a large share of the saturated fat Daily Value. Shellfish sit in between on cholesterol and near zero on saturated fat. Organ meats are also rich in other nutrients, which is why they appear in our guides to B12 foods and iron-rich foods; our beef liver supplement guide covers the vitamin A cautions that come with liver.
Cholesterol in eggs
All of the cholesterol in an egg is in the yolk. USDA data list about 184 milligrams in one large yolk and none in the white, so a whole large egg comes to about 186 milligrams, or 62% of the Daily Value. The same egg has only about 1.6 grams of saturated fat. Eggs also supply protein, and the 2025 to 2030 Dietary Guidelines name eggs among the protein foods to include in a varied diet. For more protein options, see our protein foods list.
Cholesterol in shrimp and other shellfish
Cooked shrimp has about 161 milligrams of cholesterol per 3-ounce serving, more than half the Daily Value, yet almost no saturated fat (about 0.05 grams). Squid is similar, and lobster and sardines fall a little lower. Scallops, mussels and crab are moderate in USDA data. Fish such as salmon and sardines also supply omega-3 fats; our omega-3 guide explains those separately. How shellfish is cooked can change the picture more than its own cholesterol: breading, deep-frying and butter sauces add saturated fat and calories.
What the guidelines say about dietary cholesterol
Advice on dietary cholesterol has shifted. The 2020 to 2025 Dietary Guidelines for Americans included a note that the National Academies recommends trans fat and dietary cholesterol intake be as low as possible without compromising the nutritional adequacy of the diet, and that the USDA eating patterns are already low in dietary cholesterol. The 2025 to 2030 edition does not set a numeric dietary cholesterol limit. Both editions keep the same saturated fat guidance: under 10% of daily calories. The FDA still lists a Daily Value for cholesterol, so it remains on every Nutrition Facts label.
A 2020 American Heart Association science advisory (Carson and colleagues, Circulation) reviewed the human research behind these changes. It found that observational studies in several countries generally do not show a significant link between dietary cholesterol and cardiovascular disease, while meta-analyses of feeding trials differ but mostly associate intakes above current average levels with higher total or LDL cholesterol in the blood. The advisory concluded that guidance should focus on healthy eating patterns, such as Mediterranean-style and DASH-style diets, which are naturally fairly low in cholesterol, rather than on a single cholesterol number.
| Source | What it says |
|---|---|
| FDA Nutrition Facts label | Daily Value for cholesterol is less than 300 milligrams; 20% DV or more per serving is high |
| Dietary Guidelines 2020 to 2025 | Dietary cholesterol as low as possible without compromising nutritional adequacy (National Academies) |
| Dietary Guidelines 2025 to 2030 | No numeric cholesterol limit; saturated fat under 10% of calories |
| American Heart Association, 2020 | Focus on healthy eating patterns rather than a cholesterol target |
Dietary cholesterol vs saturated fat
Many high cholesterol foods are also high in saturated fat, but not all of them. Butter, cheese, fatty red meat and full-fat dairy desserts deliver far more saturated fat than cholesterol on a %DV basis, while shrimp, squid and egg whites go the other way. Because the Dietary Guidelines set a clear saturated fat limit, looking at both columns of the table gives a fuller picture than cholesterol alone. Swaps that the guidelines and the heart association point toward include cooking with oils such as olive oil, eating more fiber-rich foods such as oats, and building meals around an overall pattern like the Mediterranean diet.
Who should talk to a clinician
- Anyone with high LDL cholesterol, heart disease, diabetes or a family history of early heart disease, because individual goals differ and food is only one part of the plan.
- People taking cholesterol-lowering medicine, before changing their diet or adding supplements such as red yeast rice, which can interact with medicines.
- Anyone with gout who is weighing organ meats and shellfish, which are also purine-rich (see our sibling guide to purine-rich foods).
Frequently Asked Questions
What foods are highest in cholesterol?
In USDA data, organ meats such as brain, kidney and liver are highest, followed by egg yolks, squid, shrimp, sardines, lobster and caviar.
How much cholesterol is in an egg?
About 186 milligrams in one large egg, or 62% of the FDA Daily Value. It is all in the yolk; the white has none.
Is shrimp high in cholesterol?
Yes. A 3-ounce serving of cooked shrimp has about 161 milligrams, but almost no saturated fat.
Do plant foods contain cholesterol?
No. The FDA notes that dietary cholesterol is found only in foods from animal sources.
Is there still a daily limit for dietary cholesterol?
The FDA Daily Value on labels is less than 300 milligrams. The current Dietary Guidelines set no numeric limit and focus on saturated fat and overall eating patterns.
Does eating cholesterol raise blood cholesterol?
Research is mixed. Feeding trials mostly link higher intakes to higher LDL, while large observational studies generally show no clear link to heart disease. Ask your clinician about your own numbers.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Purines: What Research and Gout Guidelines Say, Omega-3: Benefits, Foods, Side Effects and Heart Research, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Egg Calories and Protein: USDA Egg Nutrition by Size and Cooking Method.