Which fish is less in cholesterol? Finding the Best Heart-Healthy Seafood Choices

January 11, 2026 •

3 min read

While all fish contain some cholesterol, the amount varies significantly by species. Choosing the right variety can be a crucial step toward a heart-healthy diet, especially when you are looking for which fish is less in cholesterol and lower in saturated fat.

Quick Summary

Several fish, particularly lean white fish, contain very low levels of cholesterol, making them excellent for heart health. This guide compares cholesterol content in different species, explains the role of omega-3s, and highlights how preparation affects overall fat intake.

Key Points

Lean White Fish: Cod, tilapia, and flounder are among the lowest-cholesterol fish, ideal for those strictly managing intake.
Fatty Fish Benefits: Salmon, mackerel, and sardines are rich in omega-3s, which improve blood cholesterol ratios by lowering triglycerides and increasing HDL.
Cooking Matters Most: Frying fish adds unhealthy fats; baking, grilling, and steaming are heart-healthy preparation methods.
Shellfish is Not All High Cholesterol: While shrimp and squid have higher dietary cholesterol, they are low in saturated fat, and some shellfish like clams are quite low in cholesterol.
Focus on Overall Diet: The saturated and trans fats in your diet affect blood cholesterol more than dietary cholesterol from lean fish.
Consult a Professional: Always consult a doctor or dietitian for personalized recommendations, especially if you have pre-existing conditions.

Lean White Fish: The Lowest in Cholesterol

For individuals seeking the absolute lowest cholesterol content in their seafood, lean white fish are the top contenders. These species are known for their flaky, delicate flesh and are typically very low in fat, including saturated fat, which has a greater impact on blood cholesterol levels than dietary cholesterol.

Some of the best options include:

Cod: A versatile white fish with a mild flavor, cod is consistently one of the lowest-cholesterol options available.
Tilapia: A popular, mild-flavored fish, tilapia is low in cholesterol and fat, making it a healthy protein source.
Haddock: Similar to cod, haddock is a lean white fish perfect for those monitoring their cholesterol intake.
Orange Roughy: This fish is notably low in both calories and fat, containing very little cholesterol.
Flounder: Another flatfish option, flounder is a very lean choice with minimal cholesterol.

Fatty Fish: A Heart-Healthy Paradox

While lean white fish offer the lowest cholesterol numbers, it's a common misconception that all fatty fish are bad for cholesterol. In reality, fatty fish are highly recommended for heart health due to their high concentration of omega-3 fatty acids, like EPA and DHA. These beneficial fats help lower triglycerides and raise high-density lipoprotein (HDL), the 'good' cholesterol, while being low in saturated fat.

Excellent fatty fish choices include:

Salmon: Packed with heart-healthy omega-3s, salmon is a nutritional powerhouse. Both wild-caught and farmed varieties are beneficial.
Mackerel: Despite being higher in fat, mackerel is extremely rich in omega-3s, making it a great cholesterol-friendly choice.
Sardines: Small but mighty, sardines are loaded with omega-3s, calcium, and vitamin D.
Trout: A milder-flavored fatty fish, trout offers a good balance of omega-3s and low saturated fat.

The Role of Preparation and Cooking

The way fish is prepared is just as important as the type of fish you choose. Adding unhealthy fats during cooking can negate the benefits of selecting a low-cholesterol option.

Healthier Methods: Opt for baking, grilling, steaming, or poaching. These methods require little to no added fat. Season with herbs, spices, and lemon juice for flavor.
Methods to Avoid: Frying fish, especially with heavy breading, introduces high levels of saturated and trans fats. These fats are the primary contributors to unhealthy blood cholesterol levels, not the cholesterol naturally present in the fish.

A Comparison of Fish Cholesterol Levels

Below is a table comparing the cholesterol content of a few common seafood items per 100-gram serving. Remember that these values can vary slightly based on source and preparation method.


Seafood (per 100g)	Cholesterol (mg)	Notes
Canned Tuna (in water)	~42	Very low, convenient source.
Scallops	~41	Surprisingly low for shellfish.
Cod	~50	Excellent lean option.
Salmon (cooked)	~52-63	Higher than lean fish, but rich in beneficial omega-3s.
Halibut	~40	Very low, good lean choice.
Crab	~53	Varies by preparation; generally moderate.
Shrimp	~161-194	Contains higher dietary cholesterol but is low in saturated fat.
Squid	~231-233	Highest among common seafood; low in saturated fat.

Understanding Shellfish Cholesterol

Shellfish often get a bad reputation for being high in cholesterol, but the story is more nuanced. While some shellfish like shrimp and squid have relatively high dietary cholesterol, most are still low in saturated fat, which is the main culprit for high blood cholesterol. Mussels, clams, and scallops contain lower cholesterol levels than shrimp. Studies have shown that regular consumption of shellfish does not negatively impact blood cholesterol ratios in healthy individuals.

The Bottom Line for Heart-Healthy Eating

Incorporating fish into your diet is a proven strategy for improving heart health. By choosing low-cholesterol fish and healthy cooking methods, you can gain all the benefits without the worry. Aim for 2-3 servings of fish per week, prioritizing fatty fish like salmon and mackerel for their exceptional omega-3 content and supplementing with lean options like cod and tilapia. Remember, it’s the overall fat profile and how you prepare it that counts most for managing your cholesterol.

Visit the American Heart Association for more information on diet and heart health

Conclusion

Navigating the world of seafood for a low-cholesterol diet is straightforward when you know what to look for. Lean white fish are your safest bet for the lowest cholesterol count, while fatty fish offer a powerful dose of heart-protective omega-3s. The key is to focus on baking, grilling, and steaming, rather than frying, to maintain the fish's inherent health benefits. By making informed choices, you can enjoy a delicious and heart-healthy diet.

Frequently Asked Questions

Lean white fish, such as cod, flounder, and orange roughy, consistently have some of the lowest cholesterol levels, often containing less than 50mg per 100-gram serving.

No, salmon is an excellent choice. While it contains slightly more cholesterol than lean white fish, it is rich in omega-3 fatty acids, which help lower triglycerides and improve your overall cholesterol profile.

Cooking method has a significant impact. Frying fish adds unhealthy saturated and trans fats, while healthier methods like baking, steaming, or grilling do not. The added fats are what you should be concerned about, more than the natural cholesterol in the fish.

Not necessarily. While some shellfish like shrimp and squid have higher dietary cholesterol, many types are low in saturated fat. Experts suggest moderate consumption is fine for most people, and some shellfish like clams are quite low in cholesterol.

Dietary cholesterol is what you consume from food. Blood cholesterol is what circulates in your body. Studies show that saturated and trans fats have a much greater impact on raising unhealthy blood cholesterol than the dietary cholesterol from fish.

If you are not a fan of fish, you can get omega-3s from plant-based sources like chia seeds, flaxseeds, walnuts, and algae oil. For higher EPA and DHA levels, you might also consider supplements.

For maximum heart-healthy benefits, health organizations recommend consuming 2 to 3 servings of fish per week, with an emphasis on fatty, omega-3 rich fish.