Is Shrimp or Chicken Higher in Cholesterol? A Nutritional Showdown

November 23, 2025 •

3 min read

According to the USDA, a 3-ounce serving of cooked shrimp contains significantly more cholesterol than a comparable serving of cooked skinless chicken breast. While shrimp does contain more dietary cholesterol, modern nutritional science indicates that saturated fat is a more significant factor in raising blood cholesterol levels for most people.

Quick Summary

This article compares the cholesterol content of shrimp and chicken and explains why focusing on saturated fat intake is more important for heart health. It also details the nutritional benefits and healthy preparation methods for each food.

Key Points

Dietary vs. Blood Cholesterol: Shrimp is higher in dietary cholesterol than chicken, but modern science shows that saturated fat has a greater impact on blood cholesterol for most people.
Saturated Fat is Key: Shrimp is extremely low in saturated fat, making its high dietary cholesterol content less of a concern for heart health.
Chicken Breast is Leaner: A 100g serving of skinless chicken breast has less than half the cholesterol of shrimp, and a low saturated fat content.
Preparation Matters: How you cook either food is critical. Frying adds unhealthy fats, while baking, grilling, or steaming are heart-healthy methods.
Both are Excellent Protein Sources: Shrimp and chicken both provide high-quality protein and essential micronutrients, supporting muscle growth and overall health.
Context is Everything: Neither food should be feared solely for its cholesterol. A balanced diet focusing on whole foods and low saturated fat is most important.

Understanding Dietary Cholesterol vs. Blood Cholesterol

Before comparing shrimp and chicken, it's crucial to understand the difference between dietary cholesterol and blood cholesterol. Dietary cholesterol is found in the foods we eat, while blood cholesterol is a waxy, fat-like substance that the liver produces naturally. For many years, it was believed that consuming high-cholesterol foods would directly lead to high blood cholesterol. However, recent research shows this is not the case for most healthy individuals. The liver regulates cholesterol production, so when you consume more dietary cholesterol, your liver typically produces less. A far more influential factor is the intake of saturated and trans fats, which prompt the liver to produce more LDL ("bad") cholesterol. Foods high in dietary cholesterol, like shrimp, but low in saturated fat are often healthier than those high in both, such as fatty red meats.

Cholesterol Content: Shrimp vs. Chicken

When examining the numbers, shrimp clearly has a higher cholesterol concentration per serving. A 100-gram serving of cooked shrimp contains approximately 189 mg of cholesterol. In contrast, a 100-gram serving of cooked skinless chicken breast contains only about 73 mg of cholesterol. Other cuts of chicken, like the thigh, have slightly higher cholesterol levels, but still less than shrimp. However, this is only part of the story.

Saturated Fat: The Real Culprit

While shrimp is higher in dietary cholesterol, its saturated fat content is almost negligible, containing less than one gram per 3-ounce serving. The saturated fat in chicken varies by cut and preparation. A skinless chicken breast is quite lean, but chicken with the skin on or dark meat contains more saturated fat. It is this saturated fat that significantly influences blood cholesterol levels and heart disease risk.

A Nutritional Comparison: Shrimp vs. Chicken

Beyond cholesterol and saturated fat, both shrimp and chicken offer valuable nutrients. The best choice for you depends on your overall dietary goals and needs.

Benefits of Shrimp

Low in Fat: Exceptionally low in total and saturated fat.
Rich in Minerals: A great source of selenium, a potent antioxidant, and contains iodine, zinc, and magnesium.
Omega-3 Fatty Acids: Contains some omega-3 fatty acids, which are beneficial for heart health.
Protein Power: Provides a good amount of high-quality protein.

Benefits of Chicken

High Protein: An excellent source of high-quality, lean protein, especially the breast meat.
Versatile Nutrients: Rich in B vitamins (niacin, B6, B12), phosphorus, and selenium.
Mood Boosting: Contains the amino acid tryptophan, which is a precursor to serotonin, a neurotransmitter that helps regulate mood.
Supports Muscle and Bone Health: High protein content is essential for building and maintaining muscle mass and strong bones.

Choosing the Healthier Option

For most healthy individuals, both shrimp and chicken can be part of a heart-healthy diet. The key is in the preparation method. Frying either food in unhealthy fats or serving them with creamy, high-fat sauces will diminish their nutritional benefits. Opting for baking, grilling, or steaming, and choosing skinless chicken breast, can significantly improve the health profile of your meal.


Feature	Shrimp (100g, cooked)	Skinless Chicken Breast (100g, cooked)
Dietary Cholesterol	~189 mg	~73 mg
Saturated Fat	<0.3 g	~1.0 g
Total Fat	~0.3 g	~3.6 g
Protein	~24 g	~31 g
Calories	~99 kcal	~165 kcal
Key Nutrients	Selenium, Iodine, Zinc	Niacin, B6, Phosphorus

Conclusion: Saturated Fat is the Priority

While shrimp does contain more dietary cholesterol than chicken, this metric alone is misleading for assessing cardiovascular health risk. For the vast majority of people, the amount of saturated and trans fat in their diet has a far greater impact on blood cholesterol levels. Because shrimp is remarkably low in saturated fat, it can be a heart-healthy choice when prepared correctly. Similarly, opting for lean, skinless chicken breast also offers a nutritious, high-protein, and low-fat option. Ultimately, the healthiest protein choice depends more on the overall dietary pattern and cooking method, rather than a narrow focus on the dietary cholesterol content of a single food. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is the best approach for managing cholesterol and promoting heart health.

Frequently Asked Questions

For most people with high cholesterol, eating shrimp in moderation is fine, especially since its low saturated fat content is less concerning for blood cholesterol levels than previously thought. However, those with specific genetic conditions like familial hypercholesterolemia may need to be more cautious and should consult a doctor.

Yes, research indicates that saturated and trans fats found in foods, including fattier cuts or skin-on chicken, have a more significant impact on raising blood LDL ('bad') cholesterol than dietary cholesterol itself.

The healthiest preparation methods involve using minimal added fats. Options like baking, grilling, boiling, or steaming are far better than deep-frying, which can add significant amounts of unhealthy fat.

Shrimp is lower in calories. A 100g serving of cooked shrimp has about 99 calories, while a 100g serving of cooked skinless chicken breast contains approximately 165 calories.

Shrimp is a good source of selenium, zinc, iodine, and omega-3s. Chicken offers excellent protein, B vitamins (niacin, B6, B12), phosphorus, and tryptophan.

For most, shrimp is safe. However, individuals with shellfish allergies should avoid it entirely due to the risk of anaphylactic shock. Some farmed shrimp may have environmental concerns, so it's good to check the source.

For most people, the overall quality of their diet is more important than focusing on the dietary cholesterol from a single food item. Prioritizing low saturated and trans fat foods, and eating plenty of fruits, vegetables, and whole grains is a more effective strategy for managing cholesterol.