Cholesterol is an essential fat for all animals, from humans to fish. All seafood, including fin fish and shellfish, contain some amount of cholesterol. The level of cholesterol per serving varies among the many types of seafood. The cooking method and ingredients in recipes can also substantially affect the amount of cholesterol in seafood dishes.
Shrimp
Shrimp contains a relatively high concentration of cholesterol. A 3 oz. serving of canned shrimp has nearly 215 mg of cholesterol, which makes up more than two-thirds of the 300 mg limit of daily cholesterol intake recommended by the American Heart Association. An order of six to eight breaded and fried shrimp from a fast-food restaurant contains approximately 200 mg of cholesterol. A 3 oz. serving of steamed or boiled shrimp includes roughly 165 mg of cholesterol.
Crab
Crab contains low to moderate levels of cholesterol. Steamed or boiled blue crab contains 85 mg of cholesterol per 3 oz. serving. Similarly prepared Alaska king crab contains 45 mg of cholesterol. If you dip your crab meat in butter, keep in mind that 1 tbsp. of butter contains roughly 30 mg of cholesterol. Crab salad contains approximately 75 mg of cholesterol per half cup.
Lobster
Steamed or boiled northern lobster is a tasty, nutritious entree that contains approximately 60 mg of cholesterol per 3 oz. serving. A medium-sized, whole lobster contains roughly 210 mg of cholesterol. The butter, cream and eggs in lobster Newburg and lobster Thermidor drive up the cholesterol content of these dishes to approximately 360 mg per 1 cup serving.
Scallops
Scallops are a good seafood option if you are trying to reduce your cholesterol intake. Prepared without added butter, scallops are relatively low in cholesterol. A 3 oz. serving of steamed, boiled, baked or broiled scallops contains approximately 30 to 35 mg of cholesterol, which is roughly 10 percent of the recommended daily limit for cholesterol intake.
Salmon and Tuna
Salmon and tuna are low in cholesterol and provide you with heart-healthy omega-3 fatty acids. A 3 oz. serving of baked or broiled yellowfin tuna contains approximately 50 mg of cholesterol. A similar serving of sockeye salmon contains roughly 75 mg of cholesterol. Canned salmon with the liquid contains nearly 50 mg of cholesterol per 3 oz. serving. A serving of canned, white tuna packed in water contains approximately 35 mg of cholesterol.
Halibut, Orange Roughy and Haddock
Halibut, orange roughy and haddock are low-cholesterol fish. A 3 oz., baked or broiled serving of any of these fish adds approximately 60 to 70 mg of cholesterol to your daily intake total. If you are looking for added flavor, try cholesterol-free olive oil or lemon juice rather than butter or cream sauce.
References
- USDA National Nutrient Database for Standard Reference, Release 18: Cholesterol (mg) Content of Selected Foods per Common Measure
- American Heart Association: Cholesterol
- U.S. Department of Agriculture and Department of Health and Human Services: Dietary Guidelines for Americans, 2005, Fats
- USDA, What's in the Foods You Eat Database: Shrimp, Steamed or Boiled
- USDA, What's in the Foods You Eat Database: Crab Salad
- USDA, What's in the Foods You Eat Database: Butter, Stick, Salted
