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Cholesterol Content of Foods
If you have risk factors for heart disease, you should not consume more than 200 milligrams of cholesterol a day.
If you do not have risk factors for heart disease, you should limit your cholesterol intake to no more than 300 milligrams a day.
Use the following tables to check the cholesterol and fat content of the foods you eat. This will help you keep track of your daily cholesterol intake.
| Dairy Products | Portion | Cholesterol (mg) | Total Fat (g) | Saturated Fat (mg) |
| Milk (non-fat) | 1 cup | 4 | 0 | 0 |
| Milk (low-fat) | 1 cup | 10 | 3 | 2 |
| Milk (whole) | 1 cup | 33 | 8 | 5 |
| Yogurt (non-fat) | 1 cup | 10 | 0 | 0 |
| Yogurt (whole) | 1 cup | 29 | 7 | 5 |
| Cheddar Cheese |
1 oz |
30 | 9 | 6 |
| Cottage Cheese (low-fat) | 1 cup | 10 | 2 | 2 |
| Fats | Portion | Cholesterol (mg) | Total Fat (g) | Saturated Fat (mg) |
| Butter | 1 tsp | 11 | 4 | 3 |
| Margarine | 1 tsp | 0 | 4 | 1 |
| Vegetable Oils | 1 tsp | 0 | 5 | 1 - 2 |
| Meats & Protein | Portion | Cholesterol (mg) | Total Fat (g) | Saturated Fat (mg) |
| Tofu | 1/2 cup | 0 | 11 | 2 |
| Pinto beans | 1/2 cup | 0 | 1 | 0 |
| Egg | 1 | 212 | 5 | 2 |
| Halibut | 3 ½ oz | 41 | 3 | 0 |
| Salmon | 3 ½ oz | 63 | 12 | 2 |
| Oysters | 3 ½ oz | 55 | 2 | 1 |
| Crab | 3 ½ oz | 52 | 1 | 0 |
| Lobster | 3 ½ oz | 71 | 1 | 0 |
| Tuna (in water) | 3 ½ oz | 30 | 1 | 0 |
| Shrimp | 3 ½ oz | 194 | 1 | 0 |
| Squid | 3 ½ oz | 231 | 1 | 0 |
| Beef (ground, lean) | 3 ½ oz | 78 | 18 | 7 |
| Beef (short ribs) | 3 ½ oz | 94 | 42 | 18 |
| Beef (sirloin) | 3 ½ oz | 89 | 12 | 5 |
| Beef Liver | 3 ½ oz | 389 | 5 | 2 |
| Veal (top round) | 3 ½ oz | 135 | 5 | 2 |
| Lamb (foreshank) | 3 ½ oz | 106 | 14 | 6 |
| Ham | 3 ½ oz | 53 | 6 | 2 |
| Pork (tenderloin) | 3 ½ oz | 79 | 6 | 2 |
| Pork (chop) | 3 ½ oz | 85 | 25 | 10 |
| Chicken Liver | 3 ½ oz | 631 | 6 | 2 |
| Chicken (no skin) | 3 ½ oz | 85 | 5 | 1 |
Note: Cholesterol is only found in animal products. Fruits, vegetables, grains and all other plant foods do not have any cholesterol at all.
For more information or to request an appointment with a registered dietitian, please contact UCSF Nutrition Counseling Center at (415) 353-2291.
More Information:
This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.
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