What seafood is bad for high cholesterol? Your guide to heart-healthy choices

November 7, 2025 •

4 min read

Recent studies suggest that for most people, dietary cholesterol in foods like shrimp and shellfish has a less significant impact on blood cholesterol levels than previously thought. This shift in understanding prompts a re-evaluation of the long-held question: What seafood is bad for high cholesterol? The answer is more about preparation and moderation than avoiding specific items entirely.

Quick Summary

Certain shellfish, such as squid and shrimp, have a high dietary cholesterol content. However, saturated and trans fats added during cooking pose a greater risk to blood cholesterol than the food itself. Heart-healthy options rich in omega-3s, like salmon, prepared healthily, are recommended.

Key Points

Saturated Fat is the Primary Concern: For most people, saturated and trans fats have a greater impact on blood cholesterol than the dietary cholesterol found in seafood.
Highest Cholesterol Seafood: Squid, shrimp, and caviar contain the most dietary cholesterol per serving and should be eaten in moderation.
Preparation is Key: Cooking seafood by grilling, baking, or broiling is best for heart health, while frying or adding butter significantly increases unhealthy fat intake.
Omega-3-Rich Fish are Beneficial: Fatty fish like salmon, mackerel, and sardines are excellent for lowering triglycerides and improving overall heart health due to their high omega-3 content.
Moderation is Generally Safe: Despite high dietary cholesterol, moderate consumption of low-saturated-fat seafood like shrimp is considered safe for most people on a heart-healthy diet.
Consult a Professional for Specific Conditions: Individuals with genetic conditions like familial hypercholesterolemia should consult their doctor for personalized dietary recommendations.

Understanding Dietary vs. Blood Cholesterol

For decades, a direct link was assumed between consuming foods high in cholesterol and having high blood cholesterol levels. However, medical understanding has evolved. While some people are more sensitive to dietary cholesterol, for most, the primary culprits for high LDL ("bad") cholesterol are saturated and trans fats. This is a crucial distinction when evaluating seafood.

Most seafood is naturally low in saturated fat, but the way it's prepared is often what introduces unhealthy fats. For example, deep-frying a piece of fish in vegetable oil or smothering shellfish in butter can negate the healthy benefits of the seafood itself.

What Seafood is Highest in Dietary Cholesterol?

While not necessarily 'bad' if prepared correctly, some types of seafood contain significantly higher amounts of dietary cholesterol than others. These should be consumed in moderation, especially if you have a condition like familial hypercholesterolemia, which makes you more sensitive to dietary cholesterol.

Here are some of the seafood items highest in dietary cholesterol:

Squid (Calamari): With one of the highest cholesterol counts per serving, squid is at the top of the list. A 3.5 oz serving of raw squid can have over 230mg of cholesterol.
Shrimp and Prawns: Despite being low in saturated fat, shrimp and prawns are known for their high cholesterol content. For a typical 3.5 oz serving, shrimp contains around 194mg of cholesterol.
Caviar and Fish Roe: This delicacy is extremely high in dietary cholesterol. A 100g portion can contain a staggering 588mg of cholesterol, far exceeding the daily recommended limit for most.

The Impact of Cooking Method

The cooking method is arguably the most important factor to consider for those with high cholesterol. A naturally healthy piece of fish can be made unhealthy by the way it's prepared. Here are some methods to consider:

Fried Seafood: This is the unhealthiest option. Battering and deep-frying fish or shellfish adds a significant amount of saturated and trans fats. Restaurant dishes like fried calamari or shrimp scampi dripping in butter can seriously impact cholesterol levels.
Healthy Alternatives: Opt for grilling, baking, broiling, or poaching. These methods require little to no added fat and allow the natural, heart-healthy flavors to shine. Use herbs, spices, lemon juice, or a heart-healthy oil like olive oil sparingly for flavor instead of butter or creamy sauces.

Seafood for a Heart-Healthy Diet

Many seafood options are excellent for managing cholesterol and improving heart health due to their high omega-3 fatty acid content. The American Heart Association recommends eating at least two servings of non-fried fish per week.

Here are some of the best choices:

Fatty Fish: Salmon, mackerel, sardines, and herring are packed with omega-3s, which help lower triglycerides and have anti-inflammatory effects.
Lean Fish: Options like cod, haddock, and tilapia are very low in fat and still provide high-quality protein.
Low-Cholesterol Shellfish: Certain shellfish, like clams, mussels, and scallops, are relatively low in cholesterol and low in saturated fat, making them safe to enjoy regularly.

Comparison of Seafood for Cholesterol


Seafood Type	Dietary Cholesterol (mg/100g)	Saturated Fat Content	Omega-3 Fatty Acids	Heart Health Rating
Squid	233	Very Low	Low	Consume in moderation; depends on preparation.
Shrimp	211	Very Low	Low	Good in moderation; depends on preparation.
Sardines	142	Low	High	Excellent.
Salmon	63	Low	High	Excellent.
Cod	55	Very Low	Low	Excellent; a lean source of protein.
Tuna (Canned)	42	Very Low	Moderate	Excellent; choose water-packed for less fat.
Scallops	41	Very Low	Low	Excellent.

Other Factors to Consider: Mercury and TMAO

While dietary cholesterol is no longer the main concern, other factors related to seafood should be considered for long-term health.

Mercury Levels: Certain large, predatory fish, such as shark, swordfish, king mackerel, and tilefish, contain high levels of mercury. This can be a concern for pregnant women and young children.
Trimethylamine N-oxide (TMAO): Some studies suggest that high levels of TMAO found in certain shellfish and other seafood could promote plaque formation in arteries. However, this area requires further research, and the benefits of omega-3s often outweigh this potential risk for most people.

Conclusion: Making Smart Choices for Heart Health

For most individuals concerned about cholesterol, the focus should shift from the dietary cholesterol in seafood to the overall fat profile of their diet, particularly saturated and trans fats. While seafood items like squid and shrimp are high in cholesterol, their low saturated fat content means they can be enjoyed in moderation as part of a balanced diet. The key is to choose low-fat cooking methods, such as grilling or baking, and to prioritize fatty fish rich in heart-healthy omega-3s like salmon and sardines. For those with severe inherited high cholesterol, consulting a dietitian for a personalized plan is wise. By understanding these nuances, you can continue to enjoy the nutritional benefits of seafood without compromising your heart health.

Key Takeaway: Don't fear dietary cholesterol in seafood; instead, be mindful of saturated fats added during cooking, and prioritize omega-3-rich options. Learn more from the American Heart Association at https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids.

Frequently Asked Questions

Shrimp is high in dietary cholesterol but very low in saturated fat. For most people, eating shrimp in moderation as part of a healthy diet will not significantly impact blood cholesterol levels. The key is to avoid high-fat preparation methods like frying.

From a dietary cholesterol perspective, squid is among the highest, followed by shrimp and caviar. However, the 'worst' seafood is really any type that is deep-fried or prepared with unhealthy fats like butter, as this adds saturated fat which more directly impacts blood cholesterol.

Fatty fish rich in omega-3 fatty acids, such as salmon, mackerel, sardines, and herring, are considered among the healthiest for heart health. They help lower triglycerides and can increase 'good' HDL cholesterol.

To manage cholesterol, use cooking methods that add minimal fat. Healthy options include grilling, baking, broiling, steaming, or poaching. Instead of butter, use herbs, spices, lemon juice, or a light drizzle of olive oil for flavor.

Canned tuna is generally low in dietary cholesterol. Choosing canned tuna packed in water over oil can also help reduce the fat content, making it a heart-healthy choice.

No, clams, mussels, and scallops are relatively low in both dietary cholesterol and saturated fat. They can be safely included in a heart-healthy diet and provide valuable nutrients.

Dietary cholesterol is the cholesterol found in foods, while blood cholesterol is the waxy substance produced by your liver. For most people, the amount of saturated and trans fat in their diet has a much greater effect on their blood cholesterol levels than the amount of dietary cholesterol they consume.