The American Heart Association recommends eating two meals of seafood each week to lower your weekly intake of fat. However, this recommendation is confusing if you believe that some forms of seafood are high in cholesterol and are seeking to avoid cholesterol-laden foods in your diet. According to 1997 information from the California Seafood Council, accurate, modern measurement of cholesterol in seafood dispels the myth that some seafood is high in cholesterol.
The Myth of High Cholesterol
While finned fish have always been part of a low cholesterol diet, in the past, lobster, shrimp and other shellfish were considered off limits if you were watching your cholesterol intake. These types of seafood were thought to be high in cholesterol, and thus best avoided. However, modern techniques of measuring cholesterol content have reevaluated shellfish in particular for their cholesterol contents. Many mollusks, including oysters, scallops, mussels and clams, not only have much lower levels of cholesterol than previously thought, but also include a healthful sterol that inhibits cholesterol absorption.
Higher Levels
Crab and lobster have cholesterol levels similar to the dark meat found, for example, in the chicken thighs. Shrimp has higher levels. Though the specific amount varies by shrimp species, the amount is generally from 100 to 150 percent of the cholesterol level found in the dark meat of chicken. However, shrimp and shellfish in general have very little fat, so are part of a low cholesterol diet.
Levels
Fish has on average 50 to 90 mg of cholesterol in a 3.5-oz. serving. Shellfish is a bit higher. Crab, lobster and shrimp average 60 to 100 mg per 3.5-oz. serving. Clams, oysters and scallops are slightly lower at 40 to 110 mg of cholesterol per 3.5-oz. serving. Octopus has 122 mg per 3.5-oz. serving. Squid is highest in cholesterol, with 250 mg per 3.5-oz serving.
Alternative Protein Source
The American Heart Association recommends including seafood that is baked, broiled or grilled, not deep fried or battered. Served twice a week as a substitute for chicken or red meat, seafood offers a low fat alternative protein source. In addition, seafood has lower levels of saturated fat than most cuts of red meat and some cuts of chicken when baked, broiled or grilled, making it a healthy addition to your diet.
