Fish and other seafood can be chock-full of nutrients and an important part of a balanced diet. However, as with many types of food, moderation with fish and seafood is key, since certain varieties can have high cholesterol content and be a risk to your long-term health. However, the saturated fat content of seafood can be more of a health risk than the cholesterol levels.
Seafood Cholesterol Levels
Shellfish generally has a higher overall cholesterol concentration than fish. In particular, crustaceans such as crab and shrimp carry higher levels of cholesterol than most other seafood. For example, many types of shrimp carry between 150 mg and 250 mg of cholesterol per 100 g serving. This level is about 50 to 100 percent greater than the cholesterol in dark meat chicken, according to the California Seafood Council. Squid is also higher in cholesterol than many fish and other seafood, with about 250 to 280 mg of cholesterol per 100 g serving.
Fish Cholesterol Levels
Fish can vary greatly in their cholesterol levels. Generally, however, cholesterol levels in fish are no higher per serving than in beef or chicken. Pickled herring can contain as little as 11 mg of cholesterol per 100 g serving, while canned tuna or salmon typically have about 90 mg per 100 g serving. Cold-water fish such as cod and halibut tend to have lower overall cholesterol levels, at about 40 mg per 100 g serving.
Risks
The California Seafood Council advises that the body produces most of its own blood cholesterol and that a high saturated fat intake is more damaging than a high cholesterol intake. However, you should still monitor the cholesterol levels of your seafood to ensure a balanced, moderated diet. One of the greater risks of fish and seafood lies in the mercury content, which the American Heart Association labels as an environmental contaminant. High-mercury fish include swordfish, shark and king mackerel, while low-mercury fish include salmon, catfish and light tuna.
Benefits
Although seafood can carry higher levels of cholesterol, fish and shellfish are generally low in saturated fat, which is a key contributor to heart disease. Fish are also generally high in protein and nutrients, such as B vitamins. Additionally, certain fish such as salmon are packed with omega-3 fatty acids, which both the American Heart Association and MayoClinic.com recommend you eat as a heart-healthy way to lower your overall cholesterol. The California Seafood Council reports that many shellfish, such as clams and mussels, carry beneficial non-cholesterol sterols, which can combat the effect of high cholesterol intake.
References
- American Heart Association: Fish and Omega-3 Fatty Acids
- California Seafood Council: Top Ten Questions -- What Inquiring Minds Want to Know About Seafood
- DietaryFiberFood.com: Cholesterol -- Cholesterol Content in Seafoods (Tuna, Salmon, Shrimp)
- MayoClinic.com: High Cholesterol -- Cholesterol -- Top 5 Foods to Lower Your Numbers
- United States Environmental Protection Agency: What You Need to Know About Mercury in Fish and Shellfish
