Understanding What Shellfish is Not High in Cholesterol for a Heart-Healthy Diet

October 15, 2025 •

3 min read

According to nutritional data, not all shellfish contain the same amount of cholesterol, and many varieties are lower in saturated fat than red meat, making them a viable part of a heart-healthy diet. For those managing their cholesterol, understanding what shellfish is not high in cholesterol is key to enjoying these nutritious foods without worry.

Quick Summary

Some shellfish, including scallops, clams, and mussels, contain significantly lower cholesterol levels than others. Many are also low in saturated fat and rich in omega-3 fatty acids, making them a heart-healthy protein option when cooked healthily. Focus on saturated fat intake and preparation methods for optimal heart health.

Key Points

Scallops and Clams are Lowest: Scallops and clams consistently rank among the shellfish with the lowest cholesterol and saturated fat content.
Saturated Fat is the Key Factor: For most people, saturated and trans fat have a greater impact on blood cholesterol levels than dietary cholesterol from shellfish.
Shrimp is Low in Saturated Fat: Despite a higher dietary cholesterol count, shrimp is very low in saturated fat, making it a viable option for a balanced diet in moderation.
Cooking Method Matters Most: Frying or using high-fat ingredients negates the heart-healthy benefits. Opt for steaming, boiling, or grilling to keep meals healthy.
Shellfish Offers Heart-Healthy Nutrients: Many shellfish provide essential omega-3 fatty acids, lean protein, and key minerals like zinc, which support heart and overall health.
Moderation is Prudent: Even healthy options should be enjoyed in moderation as part of a varied diet, especially for individuals with a family history of high cholesterol.

The reputation of shellfish as a high-cholesterol food is a common misconception, leading many to avoid these nutrient-rich ocean inhabitants. However, the reality is far more nuanced. While some species do contain higher amounts of dietary cholesterol, most are also very low in saturated fat, which research shows has a more significant impact on blood cholesterol levels for most individuals. For those aiming to maintain or lower cholesterol, focusing on low-cholesterol shellfish and healthy preparation methods is a smart approach.

The Shellfish Spectrum: Identifying Low-Cholesterol Options

Shellfish can be broadly categorized into two groups: mollusks and crustaceans. Mollusks, such as clams, scallops, and mussels, are typically lower in cholesterol than crustaceans like shrimp and lobster. It is the saturated and trans fats, not dietary cholesterol, that are the primary drivers of unhealthy blood cholesterol levels for most people.

Low-Cholesterol Mollusks

Scallops: Often cited as one of the shellfish lowest in cholesterol, scallops contain very little saturated fat and are packed with heart-healthy omega-3 fatty acids.
Clams: Similar to scallops, clams are low in cholesterol and saturated fat and provide iron and protein.
Mussels: Mussels are a nutritious and affordable option with a modest cholesterol level, offering omega-3s, protein, and minerals like zinc.
Oysters: While slightly higher in cholesterol than clams or scallops, oysters are still relatively low and are rich in zinc and omega-3s.
Octopus: Octopus has a moderate cholesterol level and is a lean protein source with beneficial omega-3s.

Higher-Cholesterol Shellfish (but still low in saturated fat)

Shrimp: Despite higher dietary cholesterol, shrimp is very low in saturated fat and contains omega-3s and astaxanthin. It can be eaten in moderation as part of a balanced diet.
Lobster: Contains higher dietary cholesterol but is low in saturated fat and offers omega-3s.
Crab: Crab species vary, but generally have moderate cholesterol and are low in saturated fat.

Cooking for Heart Health: Preparation is Key

The method of preparing shellfish significantly impacts its heart health benefits. Avoiding deep-frying or high-fat additions like butter or cream sauces is crucial. Healthier options include:

Grilling or Broiling: Using a light brush of olive oil enhances flavor without excess fat.
Steaming or Boiling: Simple methods that preserve texture and flavor with minimal added fat.
Stir-Frying: Use healthy oils and plenty of vegetables for a nutrient-dense meal.
Herbs and Spices: Flavor shellfish naturally without relying on fatty additions.

Beyond Cholesterol: The Nutritional Benefits of Shellfish

Shellfish are rich in nutrients, offering several health benefits when included in your diet.

Nutrient Highlights

Omega-3 Fatty Acids: Many shellfish, including mussels, oysters, and crab, provide omega-3s, which are linked to reducing heart disease risk.
Lean Protein: Shellfish are an excellent source of high-quality protein for building tissues and promoting satiety.
Vitamins and Minerals: Shellfish offer essential nutrients like zinc, iron, selenium, and B vitamins, including B12.

Cholesterol Content: Common Shellfish Comparison


Shellfish Type	Cholesterol (mg per 100g/3.5oz)	Saturated Fat (g per 100g/3.5oz)	Key Feature for Heart Health
Scallops	23-41 mg	0 g	Very low in cholesterol and fat
Clams	28-30 mg	0 g	Lowest overall cholesterol and saturated fat
Mussels	28 mg	Not listed, but generally low	Low cholesterol, good source of omega-3s
Oysters	50-82 mg	0.5 g (for a 3oz serving)	Moderate cholesterol, rich in zinc and omega-3s
Octopus	50 mg	Low fat	Moderate cholesterol, lean protein
Blue Crab	96-97 mg	0 g	Higher cholesterol, but very low saturated fat
Shrimp	129-161 mg	0 g	High dietary cholesterol, but very low saturated fat
Lobster	76-146 mg	Very low saturated fat	High dietary cholesterol, but very low saturated fat

Note: Cholesterol values can vary based on sourcing, preparation, and specific species.

Conclusion: Enjoy Shellfish Wisely

The idea that shellfish is inherently high in cholesterol is not accurate for most people. The low saturated fat and beneficial omega-3s in many types make shellfish a healthy protein option. Prioritizing low-cholesterol varieties like scallops, clams, and mussels and using healthy cooking methods are key. Individuals with specific conditions should consult a healthcare professional. With careful choices and preparation, shellfish can be a nutritious part of a heart-healthy diet.

For more information on dietary recommendations and heart health, consider consulting resources like the Heart UK charity.

Frequently Asked Questions

No, it is a common misconception. While some crustaceans like shrimp contain higher dietary cholesterol, many mollusks such as scallops, clams, and mussels have very low cholesterol levels. For most people, the low saturated fat content of shellfish is more important for managing blood cholesterol.

Among commonly consumed shellfish, scallops and clams are known to have the lowest cholesterol concentrations. Studies show scallops can have as little as 23 mg per 100g, and clams around 28-30 mg per 100g.

Yes, for most people, you can eat shrimp in moderation. Although shrimp contains higher dietary cholesterol, it is very low in saturated fat, which has a greater effect on blood cholesterol levels. Preparation method is key; avoid frying or adding excess butter.

For most healthy individuals, eating shellfish as part of a balanced diet does not significantly increase the risk of heart disease. The beneficial omega-3 fatty acids and low saturated fat content are often considered heart-healthy, as long as unhealthy cooking methods are avoided.

Oysters have a moderate level of cholesterol compared to other mollusks, but are still considered a good option due to their low fat content and high levels of zinc and omega-3s. A 3-ounce serving has 58 mg of cholesterol.

To keep shellfish heart-healthy, choose cooking methods that don't require adding unhealthy fats. Opt for grilling, broiling, steaming, or boiling. Use olive or avocado oil sparingly, and flavor with herbs, garlic, and lemon instead of butter or cream sauces.

Dietary cholesterol is the cholesterol found in food, while blood cholesterol is the waxy substance produced by your liver that circulates in your blood. For most people, dietary cholesterol has a relatively small effect on blood cholesterol compared to saturated and trans fats.

While lobster and crab have higher dietary cholesterol levels than mollusks, they are still very low in saturated fat. They can be included in a heart-healthy diet in moderation, focusing on preparation methods like steaming or boiling rather than with butter.