The safe range of cholesterol intake per day is between 200-400 milligrams. The food portions and the type of food you eat total your daily cholesterol accumulation in the body.
The following list entails 10 highest cholesterol foods with cholesterol content in milligram per 100 grams food portion followed by 90 other high cholesterol foods list with food portion specified individually:
1. Egg yolk accounts for 1234 mg cholesterol of which one single egg yolk provides 210 mg while the whole egg provides 212 mg.
2. Caviar (fish roe) is a delicacy that provides 558 mg.
3. Liver from most of the meats provide 564 mg.
4. Butter provides 215 mg. One stick contains 243 mg whereas 1 tablespoon 30 gms.
5. Shrimps provide 195 mg.
6. Fast foods - ham, egg, cheese biscuit provides 172 mg.
7. Oil packed fish especially Atlantic sardines provide 142 mg.
8. Cheese provides 123 mg.
9. Processed meats (sausage, lamb, duck) provides 158 mg.
10. Shellfish (oysters, clams and mussels) provide 105 mg.
Red Meats: Red meats are good sources of protein and iron and richest source of Alpha Lipoic Acid (a powerful antioxidant). Red meats also contain creatine, minerals like zinc and phosphorous and vitamins like niacin, vitamin B12, thiamin and riboflavin. For a healthy heart watch the portions of red meat you consume and calculate how much cholesterol it will add up.
Cholesterol in Red Meats:
11. 100 g lean ground beef; pan fried provides 89.4 mg of cholesterol.
12. 100 g beef tenderloin, trimmed to 1/4th inch fat, broiled provides 84 mg.
13. 6 oz (170 g) of ground beef, 75% lean provides 152 mg
14. 6 oz (170 g) of beef liver, cooked provides 648 mg
15. 100 g of Pork tenderloin, broiled provides 94 mg
16. 100 g of Pork chop, bone in, broiled provides 86 mg
17. 2 slices of ham provides 32 mg
18. 100 g of lamb, leg (shank and tenderloin); trimmed 1/4th inch fat provides 89 mg.
19. 100 g of goat meat provides 75 mg cholesterol, the lowest in comparison to other red meats.
Poultry and eggs: Chicken is favored over the other white meats. It is a very good source of protein and niacin. It contains selenium, B2, phosphorus, folate, pantothenic acid and more nutrients. Eggs are another favorite providing essential amino acids, vitamins and minerals but an egg is equivalent to consuming a chicken for the amount of cholesterol built up.
Cholesterol in Poultry and Eggs:
20. Chicken drumstick with meat and skin in food batter provides 80 mg.
21. Chicken, ½ breast with meat and skin, fried with batter provides 119 mg.
22. 6 oz (170 g) of chicken liver, cooked provides 880 mg
23. 1 cup chicken stew, meat only provides 116 mg.
24. 1 cup turkey giblets provide 419 mg.
25. 100 g poached eggs provide 480 mg.
26. 100 g of egg omelette or scrambled egg provides 410 mg.
Fish (Sea food) falls under the white meat category and is an important source of polyunsaturated omega 3 fatty acids. Fish and fish oils are the healthiest however, excessive consumption and the way it is cooked or canned or ingredients added to them may vary the levels of cholesterol it provides and that may be harmful.
Cholesterol in Fish (Sea food):
27. One can of white tuna in water with solids drained provides 42 mg
28. 100 g Salmon fish oil provides 485 mg
29. 100 g tuna fish canned in oil provides 90 mg
30. 100 g fried fish fingers provide 50 mg
Shell fish – eating shrimps and lobsters in moderation helps to keep a check on cholesterol.
31. 6 medium oysters provides 58 mg cholesterol
32. 3 ounce (85 g) lobster meat provides 61 mg cholesterol
33. 15 large shrimps provides 166 mg cholesterol
34. Shrimps mixed species, canned provides 251.92 mg
35. 100 g Shrimps cooked, breaded and fried provides 177.78 mg
36. 19 small clams provides 54 mg cholesterol
37. 4 to 5 mussels provides 48 mg cholesterol
38. 1 leg of a king crab provides 71 mg cholesterol
39. 3 ounces (85 mg) baked crab without butter provides 80 mg cholesterol
Breakfast: A proverb goes ‘Breakfast like a king, lunch like a prince and dine like a pauper.’ Your breakfast helps to keep energetic throughout your day. What are your preferences?
Cholesterol in breakfast items:
40. French toast with butter, two slices provides 116 mg
41. 75g plain waffles provides 52 mg
42. 1 level tablespoon of butter provides 31 mg
43. One cup of whole milk provides 24 mg
44. 1 Breakfast biscuit with egg and sausage provides 302 mg
45. Croissant with sausage, eggs and cheese provides 210 mg
46. Plain Hot Dog (98 g) provides 44 mg cholesterol
47. Meat pie (106 gms) provides 25 mg cholesterol
48. Chicken fillet sandwich, plain (182 g) provides 60 mg cholesterol
49. Animal fat, bacon grease provides 95 mg of cholesterol
50. Salamis provide 80 mg of cholesterol
Fast foods – Fast foods corners are the most favored stations for kids and teenagers. Fast foods provide high cholesterol foods and their regular consumption in excess may pose health threats.
Dairy products: Milk, Cheese, Yogurt are part of your daily diet. They are essential but those processed and consumed in access may cause health issues.
Cholesterol in dairy products:
63. 100 g cheese spread provides 70 mg.
64. One tablespoon cream provides 17 mg cholesterol
65. One tablespoon heavy whipped cream provides 22 mg
66. Milk canned, evaporated provides 73 mg
67. 100 g whole milk plain yogurt provides 13 mg
68. 100 g Cheddar cheese provides 70 mg
69. 100 g parmesan cheese – 90 mg
Oils – saturated fats increase blood cholesterol. Butter and animal fat contains high cholesterol.
Cholesterol in Oils:
70. 100 g lard as well as beef drippings provides 95 mg
71. 100 g chicken fat provides 77 mg
72. 100 g duck or goose fat provides 91 mg
73. 100 g butter salted provides 95 mg
74. 100 g clarified butter (ghee) provides salted 200 mg
Cholesterol in ½ cup of Ice cream:
75. French vanilla Ice cream provides 78 mg
