Understanding Seafood Nutrition: Which has more cholesterol, shrimp or salmon?

October 5, 2025 •

4 min read

According to UCSF Health, per a 3.5-ounce serving, shrimp contains significantly more cholesterol than salmon. However, modern nutritional science emphasizes that the impact of dietary cholesterol, including from foods like shrimp, is often less significant for blood cholesterol levels than the amount of saturated and trans fat in one's diet.

Quick Summary

Comparing shrimp and salmon reveals shrimp is higher in dietary cholesterol, while salmon is rich in heart-healthy omega-3s, with lower saturated fat being the more critical factor for blood cholesterol for most people. Both can be healthy choices when prepared properly.

Key Points

Shrimp is Higher in Cholesterol: A 3.5oz serving of shrimp contains significantly more dietary cholesterol than a comparable serving of salmon.
Saturated Fat is More Critical: For most people, the impact of saturated and trans fats on blood cholesterol is more significant than dietary cholesterol; shrimp is lower in saturated fat than salmon.
Salmon is Rich in Omega-3s: Salmon is a superior source of omega-3 fatty acids (EPA and DHA), which offer significant benefits for heart and brain health.
Both are Lean Protein Sources: Both shrimp and salmon are excellent sources of high-quality, lean protein, but salmon has a higher total fat content from healthy polyunsaturated fats.
Preparation Matters Most: The healthiness of either seafood depends largely on preparation; opt for steaming, grilling, or baking over frying to avoid adding unhealthy fats.
Consider Overall Dietary Pattern: Health experts now focus on overall diet rather than specific cholesterol limits, emphasizing a balance of nutrient-rich foods.

Comparing the Nutritional Profiles

While the initial focus on dietary cholesterol is a valid concern, a comprehensive understanding of shrimp and salmon's nutritional profiles is essential for informed dietary choices. Modern nutritional science has shifted away from demonizing dietary cholesterol alone, highlighting the more significant impact of saturated and trans fats on blood cholesterol levels.

Cholesterol and Saturated Fat: The Key Difference

Which has more cholesterol, shrimp or salmon? This question has a clear answer based on raw nutritional data. A 3.5-ounce (100g) serving of raw shrimp contains approximately 194mg of cholesterol, whereas the same serving size of raw salmon contains around 63mg. This gives shrimp a clear edge in terms of dietary cholesterol content. However, the story doesn't end there.

More important for most individuals is the amount of saturated fat. For heart health, reducing saturated fat intake is a primary recommendation. This is where the nutritional comparison gets more nuanced. Shrimp is notably low in saturated fat, with nearly 0 grams per 3-ounce serving. Salmon, while higher in total fat, contains predominantly healthy unsaturated fats, including a high concentration of beneficial omega-3 fatty acids. The total fat content of wild salmon, for example, is around 11 grams per 3-ounce serving, but it's the type of fat that matters most.

The Role of Omega-3 Fatty Acids

One of the most significant nutritional differences between these two seafood options is the omega-3 fatty acid content. Salmon is famous for being one of the best sources of omega-3s, specifically EPA and DHA, which are crucial for brain, heart, and joint health. Omega-3s help reduce inflammation, lower triglycerides, and may decrease the risk of heart disease and stroke. While shrimp contains a small amount of omega-3s, it is not considered a primary source compared to salmon.

Additional Nutrient Highlights

Beyond cholesterol and fat, both shrimp and salmon offer unique nutritional benefits.

Shrimp is an excellent source of:

Selenium: Important for thyroid health and immune function.
Vitamin B12: Essential for nerve function and red blood cell production.
Choline: A vital nutrient for brain health.
Astaxanthin: An antioxidant that gives shrimp its pink color, linked to reducing inflammation.
Protein: A lean, high-quality protein source.

Salmon is an excellent source of:

Omega-3 Fatty Acids (EPA and DHA): Supports heart and brain health.
Vitamin D: Crucial for bone health and immune function.
B Vitamins (B2, B3, B6, B12): Important for energy production and metabolism.
Potassium: Helps maintain healthy blood pressure levels.
Protein: High-quality protein for muscle maintenance and repair.

Comparison Table: Shrimp vs. Salmon (per 3.5oz / 100g, cooked)


Nutrient	Shrimp	Salmon	Key Takeaway
Cholesterol	~194mg	~63mg	Shrimp is significantly higher in dietary cholesterol.
Total Fat	~1g	~12g	Salmon has more total fat, but primarily healthy fats.
Saturated Fat	Minimal, <1g	~2g	Both are relatively low, but shrimp is lower.
Omega-3s (EPA/DHA)	Lower amounts, ~240mg	High amounts, ~2,150mg	Salmon is an exceptionally rich source of omega-3s.
Protein	~20g	~22g	Both are excellent sources of high-quality protein.
Selenium	Rich source	Rich source	Both provide ample selenium.
Vitamin B12	Excellent source	Excellent source	Both are great sources, though salmon can be higher.
Vitamin D	Trace amounts	Excellent source	Salmon is one of the few natural food sources of Vitamin D.

The Healthy Choice: It Depends on Your Diet

For most people, the higher dietary cholesterol in shrimp is not a concern, as saturated fat and trans fat have a greater impact on blood cholesterol levels. The preparation method is crucial. Frying either shrimp or salmon in saturated fats can negate their health benefits.

For Omega-3s and heart-healthy fats: Salmon is the clear winner. Its high concentration of EPA and DHA provides extensive cardiovascular and cognitive benefits.
For a lower-fat, leaner protein: Shrimp is an excellent choice, particularly for those monitoring their fat intake. It is rich in several key micronutrients like selenium and choline.

For those with existing high cholesterol or genetic conditions like familial hypercholesterolemia, consultation with a healthcare provider is essential. Most health organizations, including the American Heart Association, focus on overall dietary patterns rather than specific cholesterol limits, emphasizing plenty of fruits, vegetables, whole grains, and lean protein sources like fish.

Conclusion: More Than Just a Number

While shrimp contains more dietary cholesterol per serving than salmon, this single metric does not tell the whole story of their health impact. Salmon's abundance of heart-healthy omega-3s makes it a powerful ally for cardiovascular health, while shrimp offers a very lean protein option packed with essential micronutrients. Both can be part of a healthy, balanced diet, and the choice often depends on your specific nutritional goals and preferences. The key is to focus on healthy cooking methods like steaming, grilling, or baking, and to consider the overall context of your diet, prioritizing low saturated and trans fats. For further reading on dietary guidelines, the American Heart Association provides updated advisories on dietary cholesterol and its relation to heart health.

Source: Here's the latest on dietary cholesterol and how it fits in with a healthy diet (heart.org)

Frequently Asked Questions

For most healthy people, the cholesterol in shrimp has a minimal effect on blood cholesterol levels. The greater concern for heart health is the intake of saturated and trans fats, which shrimp is very low in.

Salmon is generally considered better for heart health due to its high concentration of omega-3 fatty acids, which can lower triglycerides and reduce the risk of heart disease. Both are good choices when prepared without added unhealthy fats.

Older dietary guidelines focused on limiting cholesterol intake based on earlier research. However, more recent studies have shown that the body's cholesterol regulation is complex, and for most people, saturated and trans fats are the more significant factors influencing blood cholesterol.

Yes, the cooking method is very important. To maximize health benefits, opt for methods like grilling, steaming, or baking. Frying in unhealthy oils or butter adds significant saturated and trans fats, negating the positive effects.

The primary health benefit of salmon is its high content of EPA and DHA omega-3 fatty acids. These healthy fats are crucial for supporting cardiovascular health, brain function, and reducing inflammation.

Shrimp is an excellent source of high-quality protein and is rich in important micronutrients, including selenium, vitamin B12, choline, and the antioxidant astaxanthin.

Individuals with high cholesterol should discuss their diet with a healthcare provider. While shrimp is high in dietary cholesterol, its low saturated fat content means it can often be included in a heart-healthy diet, especially when prepared healthily.