Which Shellfish Has the Highest Cholesterol?

December 15, 2025 •

3 min read

While many shellfish are nutrient-dense and low in saturated fat, some contain significantly more cholesterol than others. The highest dietary cholesterol content among commonly consumed shellfish is found in squid and shrimp. Despite this, current research suggests that dietary cholesterol has less impact on blood cholesterol levels than saturated fats.

Quick Summary

Squid and shrimp contain the highest amounts of cholesterol per serving among various shellfish, with squid leading the pack. However, as both are low in saturated fat, they can still be part of a heart-healthy diet when prepared correctly and consumed in moderation.

Key Points

Squid and Shrimp: Squid and shrimp contain the most dietary cholesterol among commonly eaten shellfish, with raw squid having the highest amount.
Saturated Fat is Key: Current research indicates that saturated fat, not dietary cholesterol, has a greater impact on blood cholesterol levels.
Shellfish is Lean Protein: Despite their cholesterol, squid and shrimp are very low in saturated fat and high in lean protein, making them heart-healthy choices when prepared correctly.
Preparation Matters: How you cook shellfish significantly impacts its health profile; opt for steaming, grilling, or baking instead of frying or using buttery sauces.
Mollusks Are Lower: Mollusks like clams, scallops, and oysters have significantly lower cholesterol content compared to crustaceans like shrimp and lobster.
Consider the Whole Diet: Overall dietary patterns are more important than obsessing over the cholesterol in a single food; a balanced diet is crucial for heart health.

Squid and Shrimp Top the List for Highest Cholesterol Content

When examining which shellfish has the highest cholesterol, the answer is consistently squid, followed by shrimp. While this might be a concern for those monitoring their dietary intake, modern nutrition science offers a more nuanced perspective on shellfish consumption and heart health. The emphasis has shifted from dietary cholesterol to overall saturated and trans fat intake.

The Surprising Case of Squid

Raw squid contains a significant amount of cholesterol, with a 3.5-ounce (100g) portion providing around 231 mg. This places it higher in cholesterol than many cuts of red meat. However, squid is also very low in fat, with less than one gram per 100g serving. The key to including squid in a heart-healthy diet is the preparation method. Frying squid (calamari) adds a large amount of unhealthy fat and calories, undermining its natural health benefits.

Shrimp: Another High-Cholesterol Contender

Shrimp is another popular shellfish with a high cholesterol content, providing approximately 194 mg per 3.5-ounce (100g) portion. Despite this, shrimp is exceptionally low in fat and a great source of lean protein. Some studies suggest that moderate shrimp consumption can even improve cholesterol ratios by increasing 'good' HDL cholesterol. This is because, like squid, shrimp is very low in saturated fat, which has a more significant impact on blood cholesterol levels.

Comparing Shellfish Cholesterol Content

To understand the full picture, it's useful to compare the cholesterol levels across different types of shellfish. The following table provides the approximate cholesterol content for a 3.5-ounce (100g) serving of various popular shellfish based on raw or steamed data, though levels can vary based on preparation.


Shellfish	Approximate Cholesterol (mg) per 100g	Notes
Squid	~231 mg	Highest cholesterol; very low in fat.
Shrimp	~194 mg	High cholesterol; very low in fat.
Lobster	~71-146 mg	Moderate to high; low in fat.
Crayfish	~114-133 mg	Moderate to high; low in fat.
Blue Crab	~52-96 mg	Moderate; low in fat.
Mussels	~47-60 mg	Lower cholesterol; good source of nutrients.
Oysters	~50-58 mg	Lower cholesterol; rich in zinc.
Clams	~29-30 mg	One of the lowest cholesterol options.
Scallops	~23-29 mg	One of the lowest cholesterol options.

Benefits Beyond the Cholesterol Count

Despite their cholesterol content, most shellfish offer significant nutritional benefits, making them a worthwhile addition to a balanced diet.

Rich in Nutrients: Many shellfish are excellent sources of essential minerals like zinc, iron, selenium, and copper, as well as B vitamins.
Source of Lean Protein: Shellfish provides high-quality, lean protein, which can be a healthier alternative to red meat.
Contains Omega-3 Fatty Acids: Some shellfish, like oysters, are a good source of heart-healthy omega-3s, which can help lower triglycerides and raise HDL cholesterol.
Low in Saturated Fat: The low saturated fat content in shellfish is a key factor. Saturated fat is now considered a more significant dietary influencer of blood cholesterol than dietary cholesterol itself.

How to Prepare Shellfish for Heart Health

Preparation is paramount for keeping shellfish a heart-healthy food. Frying or cooking with butter or rich, creamy sauces can negate the nutritional benefits.

Choose Lean Cooking Methods: Opt for baking, grilling, broiling, or steaming to avoid adding unnecessary fat.
Use Healthy Fats: If using oil, choose a heart-healthy unsaturated fat like olive or avocado oil in moderation.
Flavor with Herbs and Spices: Season your shellfish with fresh herbs, garlic, and spices instead of relying on high-fat sauces or butter.
Moderate Portions: As with all foods, moderation is key. A balanced diet incorporates a variety of foods, and shellfish should be consumed as part of that overall pattern.

Conclusion: A Shift in Perspective on Dietary Cholesterol

The shellfish with the highest cholesterol is squid, but this fact alone does not make it an unhealthy choice. While squid and shrimp have higher dietary cholesterol than other shellfish, their low saturated fat content means they can be part of a heart-healthy eating plan, especially when prepared without added fats. Focusing on overall dietary patterns, including consuming plenty of fruits, vegetables, whole grains, and lean proteins, is more important than fixating on the cholesterol content of a single food item. For those with pre-existing conditions or high blood cholesterol, consulting a healthcare professional is always the best approach to tailor dietary advice to individual needs.

For further reading on the complex relationship between diet and cholesterol, the American Heart Association provides updated guidelines based on the latest scientific research. [https://www.heart.org/en/news/2023/08/25/heres-the-latest-on-dietary-cholesterol-and-how-it-fits-in-with-a-healthy-diet]

Frequently Asked Questions

No, dietary cholesterol is found in food, while blood cholesterol (LDL and HDL) is measured in your bloodstream. While dietary cholesterol contributes, the saturated and trans fats in your diet have a more significant impact on your blood cholesterol levels.

For most healthy individuals, moderate shellfish consumption is unlikely to raise blood cholesterol levels due to its low saturated fat content. Some studies even suggest it can improve the HDL to LDL ratio.

The healthiest cooking methods for shellfish are steaming, grilling, or broiling. Avoid frying, as this adds unhealthy fats that can negatively affect your blood cholesterol levels.

Many people with high cholesterol can safely consume shellfish in moderation, as it is low in saturated fat. However, individuals with very high cholesterol or a genetic predisposition should consult a doctor or registered dietitian.

No, cholesterol content varies significantly among different shellfish. Crustaceans like squid and shrimp have higher levels, while mollusks such as clams and scallops are much lower.

Clams and scallops typically have the lowest cholesterol content among common shellfish, providing only 23-30 mg per 100g serving.

Health experts generally consider two to three servings of shellfish per week to be a reasonable amount as part of a balanced diet for most people.