How Many Grams of Cholesterol Can You Eat in a Day?

January 1, 2026 •

3 min read

Decades of research have shown that for most people, the greatest influence on blood cholesterol levels is the mix of fats, especially saturated fat, in your diet—not the amount of dietary cholesterol you consume. This means the question of how many grams of cholesterol can you eat in a day now has a more nuanced, complex answer than a simple number.

Quick Summary

Current guidelines no longer set a rigid daily limit for dietary cholesterol for most people, shifting the focus to reducing saturated and trans fats for better heart health. The total amount of cholesterol in food is minimal, often measured in milligrams, with individual dietary needs varying based on health status.

Key Points

Modern Advice: There is no specific daily gram or milligram limit for dietary cholesterol for the general population, as a number-based restriction is no longer considered the most effective approach.
Focus on Fat: Limiting saturated and trans fats is significantly more important for managing your blood cholesterol levels than limiting dietary cholesterol intake.
Units of Measurement: Cholesterol content in food is measured in milligrams (mg), not grams (g). Previous limits were around 200-300 mg daily.
Food Sources: Eggs and shellfish are examples of foods containing dietary cholesterol that are relatively low in saturated fat and can be part of a healthy diet in moderation.
Overall Diet Matters: Adopting a heart-healthy eating pattern, rich in soluble fiber, unsaturated fats, and plant-based foods, has the biggest positive impact on cholesterol.

The Grams vs. Milligrams Distinction

Cholesterol intake and levels are typically measured in milligrams (mg), not grams (g). One gram equals 1,000 milligrams. Historically, guidelines suggested limiting cholesterol to around 300 mg (0.3 grams) daily for healthy individuals and potentially lower, around 200 mg (0.2 grams), for those with heart disease. The small quantity involved makes milligrams the standard unit in nutrition.

The Modern Shift in Dietary Guidance

Following the 2015-2020 Dietary Guidelines for Americans, the specific daily limit for dietary cholesterol was removed for most people. This change reflects an improved understanding that, for the majority, dietary cholesterol's impact on blood cholesterol is less significant than that of saturated and trans fats. The liver effectively regulates blood cholesterol, reducing its own production when dietary intake is higher. Thus, the focus shifted to overall healthy eating patterns.

The Critical Impact of Saturated Fat

Reducing saturated and trans fats is now the primary dietary recommendation for lowering LDL ('bad') blood cholesterol. Saturated fats impair the liver's ability to clear LDL cholesterol, leading to elevated blood levels.

Foods High in Saturated Fat to Limit

Fatty and processed meats (bacon, sausages, fatty beef)
Full-fat dairy products (butter, cheese, cream, ice cream)
Tropical oils (coconut oil, palm oil)
Many baked goods and fried foods

Understanding Dietary vs. Blood Cholesterol

It's important to distinguish between dietary cholesterol (from food) and blood cholesterol (produced by your body). Dietary cholesterol is found only in animal products and generally has less impact on blood levels than saturated fat for most people. Blood cholesterol is essential for cell function and hormone production, transported by LDL ('bad') which can cause arterial plaque, and HDL ('good') which helps remove excess cholesterol.

Making Heart-Healthy Food Choices

Prioritize overall diet quality over tracking specific cholesterol grams. While many cholesterol-rich foods are also high in saturated fat, some exceptions exist. This table compares common foods:


Food Item	Dietary Cholesterol Content	Saturated Fat Content	Overall Health Recommendation	Sources
Large Whole Egg	High (~186-213 mg)	Low (~1.56 g)	Generally acceptable in moderation (e.g., up to one per day for healthy individuals).
Shrimp/Shellfish	High	Low	Can be part of a heart-healthy diet when not fried.
Fatty Red Meat	High	High	Limit intake due to high saturated fat, which impacts blood cholesterol more significantly.
Butter	High	High	Use sparingly and choose healthier fats (e.g., olive oil) instead.
Processed Meats	High	High	Limit significantly due to high saturated fat and other unhealthy additives.

Beyond Dietary Cholesterol: A Broader Approach to Heart Health

Managing cholesterol effectively involves various lifestyle factors beyond dietary cholesterol intake:

Eat more fiber: Soluble fiber helps remove cholesterol from the body.
Choose healthy fats: Opt for unsaturated fats over saturated fats.
Regular exercise: Improves cholesterol levels by increasing HDL.
Maintain a healthy weight: Reduces the risk of unhealthy cholesterol levels.
Quit smoking: Protects blood vessels and supports healthy HDL levels.
Moderate alcohol intake: Helps manage triglyceride levels.

Conclusion

Modern dietary guidance for most healthy individuals doesn't specify a daily gram or milligram limit for dietary cholesterol. The focus has shifted from a specific number to reducing saturated and trans fats, which are more influential in raising LDL cholesterol. Prioritizing a heart-healthy diet rich in fiber, healthy fats, and plant-based foods, along with regular exercise, is the most effective strategy for managing cholesterol. Always consult a healthcare provider for personalized advice.

For more in-depth information, the American Heart Association offers extensive resources on healthy eating for cholesterol management.

Frequently Asked Questions

No, you do not need to track grams of cholesterol daily. Current dietary guidelines have removed specific numerical limits for dietary cholesterol for most healthy individuals. Instead, focus on limiting saturated and trans fats, which have a more significant impact on blood cholesterol.

For most healthy people, eggs can be consumed in moderation as part of a heart-healthy diet. While egg yolks are high in dietary cholesterol, they are low in saturated fat. The overall effect on blood cholesterol is less significant than saturated fat intake.

Dietary cholesterol comes from animal-based foods. Blood cholesterol is a waxy substance produced by your liver. Your body tightly regulates blood cholesterol levels, so dietary intake has a less direct effect than previously thought.

You should limit foods like fatty red meat, processed meats, full-fat dairy products (butter, cheese), many baked goods, and tropical oils (coconut, palm oil). These foods have a greater impact on your blood cholesterol.

Eating too much saturated fat can raise your LDL ("bad") cholesterol. It does this by changing how your liver processes cholesterol, specifically by hindering the effectiveness of receptors that remove cholesterol from your blood.

Yes, incorporating foods high in soluble fiber (like oats, beans, apples), healthy unsaturated fats (nuts, seeds, olive oil), and plant sterols can help lower blood cholesterol levels.

Regular physical activity is an important part of managing cholesterol. It can help improve your cholesterol levels by increasing your HDL ("good") cholesterol and is also vital for weight management.