Which of the following foods contains cholesterol?

January 5, 2026 •

3 min read

Cholesterol is a waxy substance found only in foods of animal origin. Meat, poultry, seafood, dairy products, and eggs are all natural sources of dietary cholesterol. Your liver produces all the cholesterol your body needs, so eating it is not necessary.

Quick Summary

This article explores which foods contain cholesterol, clarifying that only animal products are natural sources. It details specific food groups and provides a comparison table for quick reference on dietary cholesterol content.

Key Points

Animal-Based Foods: Only products derived from animals naturally contain dietary cholesterol.
Plant-Based Foods: Fruits, vegetables, grains, nuts, and seeds are naturally cholesterol-free.
Saturated Fat Impact: Foods high in saturated fats, like fatty meats and full-fat dairy, can raise blood cholesterol levels by prompting the liver to produce more.
Eggs and Cholesterol: All the cholesterol in an egg is found in the yolk; the egg white is cholesterol-free.
Cholesterol-Lowering Foods: Soluble fiber found in oats, beans, and certain fruits helps reduce the body's absorption of cholesterol.
Focus on Overall Diet: Emphasizing plant-based foods, which lack cholesterol and contain heart-healthy fiber, is more important than solely focusing on dietary cholesterol for managing blood cholesterol levels.

All-Natural Sources of Dietary Cholesterol

Cholesterol is a crucial component for building healthy cells and producing hormones, but it is naturally present exclusively in foods derived from animals. Plant-based foods, including fruits, vegetables, grains, nuts, and seeds, do not contain any cholesterol. Understanding this fundamental difference is the first step toward making informed dietary choices for your heart health.

Animal-Derived Food Categories

Several animal-based food categories contain dietary cholesterol. Being mindful of these can help you manage your overall intake:

Meat and poultry: Both red meat and chicken contain cholesterol, with fattier cuts generally having higher amounts. Processed meats like sausages and deli meats are also significant sources. Offal or organ meats, such as liver and kidneys, are particularly high in cholesterol.
Dairy products: Full-fat dairy, including cheese, butter, and whole milk, contains cholesterol. The fat content is directly related to the cholesterol level, so low-fat or non-fat dairy options will have less.
Eggs: The egg yolk is a well-known source of cholesterol. One large egg contains about 186 mg of cholesterol. The egg white, however, contains no cholesterol.
Seafood and shellfish: Fish and shellfish, such as prawns, crab, lobster, and salmon, all contain varying amounts of cholesterol. Some are lower in saturated fat and offer other heart-healthy benefits, such as omega-3 fatty acids, making them a better choice than red meat.

The Cholesterol-Saturated Fat Connection

Beyond just dietary cholesterol, it's important to remember that foods high in saturated and trans fats are often the real culprits behind elevated blood cholesterol levels. These fats can trigger the liver to produce more cholesterol, which is why many health experts now advise focusing more on limiting these unhealthy fats. Many foods high in cholesterol, like fatty meats and full-fat dairy, are also high in saturated fat.

Some examples of foods high in unhealthy fats include:

Fatty cuts of meat and poultry with skin
Full-fat dairy, such as cheese and butter
Processed foods like cakes, pastries, and biscuits
Fried and fast foods
Certain tropical oils, including coconut and palm oil

Comparison Table: Cholesterol in Animal vs. Plant Foods

This table highlights the stark difference in cholesterol content between animal-based and plant-based foods.


Food Category	Example Food Item	Cholesterol Content	Notes
Animal-Based	Large Egg	~186 mg (in yolk)	Rich source of dietary cholesterol and protein.
	3 oz Beef Liver	396 mg	Organ meats are exceptionally high in cholesterol.
	3 oz Cooked Shrimp	46 mg	Lower in saturated fat than many meats.
	1 tbsp Butter	15 mg	Contains both cholesterol and saturated fat.
	1 cup Whole Milk	24 mg	Full-fat dairy is a source of dietary cholesterol.
Plant-Based	Almonds (1 cup)	0 mg	Healthy fats, no cholesterol.
	Spinach (1 cup)	0 mg	No cholesterol or unhealthy fats.
	Avocado (1 cup)	0 mg	Monounsaturated fat, no cholesterol.
	Black Beans (1 cup)	0 mg	High in soluble fiber, which can lower cholesterol.
	Tofu (1 cup)	0 mg	Plant-based protein, no cholesterol.

Focusing on Cholesterol-Lowering Foods

Since only animal products contain dietary cholesterol, a key strategy for maintaining healthy cholesterol levels is to emphasize plant-based foods in your diet. Many plant foods actively help lower cholesterol due to their soluble fiber content.

Foods that actively help lower cholesterol include:

Oats and whole grains: Contain soluble fiber that helps remove cholesterol from your body.
Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fiber.
Nuts: Almonds and walnuts are good for the heart and can slightly lower LDL cholesterol.
Vegetable oils: Using vegetable oils like canola and olive oil instead of butter can help lower LDL cholesterol.
Fruits and vegetables: These are rich in soluble fiber and other nutrients that support heart health.

Conclusion

To answer the question, "Which of the following foods contains cholesterol?", the definitive response is animal-based foods. This includes meat, poultry, seafood, dairy, and eggs. Plant-based foods like fruits, vegetables, grains, and nuts contain no cholesterol. A balanced, heart-healthy diet focuses not only on limiting dietary cholesterol but, more importantly, on reducing saturated and trans fat intake and increasing soluble fiber, which is found exclusively in plant foods. For most people, a healthy diet can include moderate amounts of dietary cholesterol, but prioritizing fruits, vegetables, whole grains, and healthy fats is crucial for long-term cardiovascular wellness. For more expert insights into managing your diet and cholesterol, consult reliable resources such as the American Heart Association.

Frequently Asked Questions

No, fruits and vegetables, like all plant-based foods, do not contain any dietary cholesterol. They are, however, rich in fiber and other nutrients that are beneficial for heart health.

For most healthy people, eating one egg a day is generally not linked to an increased risk of heart disease. However, people with specific health conditions like diabetes or pre-existing heart disease should consult a doctor, as recommendations may differ.

No, dietary cholesterol is the cholesterol found in foods, while blood cholesterol is produced by your liver. While dietary cholesterol can influence blood cholesterol levels, saturated and trans fats typically have a greater impact.

Low-density lipoprotein (LDL) is often called 'bad' cholesterol because high levels can lead to plaque buildup in arteries. High-density lipoprotein (HDL) is considered 'good' cholesterol because it helps transport excess cholesterol to the liver for removal.

Yes, dairy products derived from animals, such as whole milk, cheese, and butter, contain cholesterol. The amount depends on the fat content, with full-fat options having more.

Foods rich in soluble fiber are known to help lower cholesterol. Examples include oats, beans, apples, and nuts. Replacing saturated fats with polyunsaturated fats, like those in vegetable oils, also helps.

Yes, shrimp and other shellfish contain cholesterol. However, they are generally low in saturated fat, and recent research suggests the cholesterol they contain may not significantly impact blood cholesterol levels in most people.