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.
Note: Cholesterol is only found in animal products. Fruits, vegetables, grains and all other plant foods do not have any cholesterol at all.
Dairy Products | Portion | Cholesterol (mg) | Total Fat (g) | Saturated Fat (g) |
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 (g) |
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 (g) |
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 |
Reviewed by health care specialists at UCSF Medical Center.
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.
Nutrition Counseling Clinic at Mount Zion
1701 Divisadero St., Fifth Floor
San Francisco, CA 94143-0310
Appointments: (415) 353-4174
Office: (415) 353-2291
Fax: (415) 353-2648
