The American Heart Association recommends limiting intake of cholesterol to 300 milligrams (mg) or less daily. This is easily accomplished by watching what you eat and how you cook. The USDA provides a comprehensive database of the cholesterol content of a wide range of foods. Meat, eggs, dairy products and fast food are all significant sources of cholesterol.
Meats and Fish
The cholesterol content of cuts of beef ranges from 22 mg per serving for dry cured beef to 324 mg per serving for beef liver. Most cuts have between 50 and 70 mg of cholesterol per serving. Lamb and pork cuts have a similar range. A roasted chicken breast has 73 mg of cholesterol, while a serving of chicken giblets has 641 mg. For fish, cholesterol content ranges from 15 mg per serving for light tuna to 135 mg per serving for sockeye salmon.
Eggs and Dairy
All of the cholesterol in eggs is in the yolk, and egg whites can be used in cooking and baking to reduce cholesterol in your diet. A whole egg has 212 mg of cholesterol. The cholesterol in cheese can be as low as 1 mg per serving (fat-free cream cheese) or as high as 125 mg per serving (whole milk ricotta). Whole milk has 24 mg of cholesterol per serving, and butter has 31.
Baked Goods
The amount of cholesterol in baked goods depends on the types of fats used in baking and whether whole eggs are included. Many types of cookies have no or low cholesterol. Fat-free pound cake has no cholesterol, while regular pound cake has 62 mg per serving. Sponge cake may have as much as 107 mg of cholesterol per serving.
Fast Food
Fast foods are particularly high in cholesterol. A double cheeseburger has 110 mg of cholesterol, chile con carne has 134, an English muffin with egg, cheese, and Canadian bacon has 234, breaded fried shrimp has 200, and hush puppies have 135. Fast food should be consumed in moderation.
Fruits and Vegetables
While fruits and vegetables by themselves do not have cholesterol, they can be prepared in such a way that cholesterol is added. When sauteing vegetables or baking with fruits, the American Heart Association recommends using liquid vegetable oils such as canola, safflower, sunflower, soybean or olive oil rather than solid fats such as butter, lard or shortening.
