If you have risk factors for heart disease, you should consume no more than 200 milligrams of cholesterol per day. If you have no risk factors for heart disease, you should limit your cholesterol intake to no more than 300 milligrams per day. Use the chart below to check the cholesterol and fat content of the foods you eat. This will help you track your daily cholesterol intake. NOTE: Cholesterol is only found in animal products. Fruits, vegetables, grains and all other plant foods do not contain any cholesterol at all.
|
dairy |
part |
Cholesterol (mg) |
Total fat(g) |
Saturated fat(g) |
|
Milk (skim) |
1 cup |
4 |
0 |
0 |
|
Milk (low fat) |
1 cup |
10 |
3 |
2 |
|
Milk (whole) |
1 cup |
33 |
8 |
5 |
|
Yogurt (skim) |
1 cup |
10 |
0 |
0 |
|
Yogurt (whole) |
1 cup |
29 |
7 |
5 |
|
cheddar cheese |
1 oz | 30 |
9 |
6 |
|
cheese (low fat) |
1 cup |
10 |
2 |
2 |
|
Fat |
part |
Cholesterol (mg) |
Total fat(g) |
Saturated fat(g) |
|
butter |
1 teaspoon |
11 |
4 |
3 |
|
margarine |
1 teaspoon |
0 |
4 |
1 |
|
vegetable oil |
1 teaspoon |
0 |
5 |
1-2 |
|
meat and protein |
part |
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 |
|
flounder |
3 ½ ounces |
41 |
3 |
0 |
|
salmon |
3 ½ ounces |
63 |
12 |
2 |
|
Oysters |
3 ½ ounces |
55 |
2 |
1 |
|
Crab |
3 ½ ounces |
52 |
1 |
0 |
|
lobster |
3 ½ ounces |
71 |
1 |
0 |
|
Tuna in the water) |
3 ½ ounces |
30 |
1 |
0 |
|
shrimp |
3 ½ ounces |
194 |
1 |
0 |
|
squid |
3 ½ ounces |
231 |
1 |
0 |
|
Beef (ground, lean) |
3 ½ ounces |
78 |
18 |
7 |
|
Beef ribs) |
3 ½ ounces |
94 |
42 |
18 |
|
Beef (tenderloin) |
3 ½ ounces |
89 |
12 |
5 |
|
beef liver |
3 ½ ounces |
389 |
5 |
2 |
|
Veal (top round) |
3 ½ ounces |
135 |
5 |
2 |
|
Lamb (front leg) |
3 ½ ounces |
106 |
14 |
6 |
|
Ham |
3 ½ ounces |
53 |
6 |
2 |
|
Pork (tenderloin) |
3 ½ ounces |
79 |
6 |
2 |
|
pork chop) |
3 ½ ounces |
85 |
25 |
10 |
|
chicken liver |
3 ½ ounces |
631 |
6 |
2 |
|
Chicken (without skin) |
3 ½ ounces |
85 |
5 |
1 |
