What foods contain cholesterol?
It is relatively easy to point out which foods contain cholesterol or not. Simply put, food sources which are derived from plants such as oatmeal, vegetables, fruit and nuts are free of cholesterol. While foods from animal sources do contain cholesterol such as milk, cheese, meat, fish, poultry and eggs.
Are fat and cholesterol the same?
Even though fat and cholesterol are often mentioned together they are not the same. Foods such as peanut butter maybe high in fat but contains no cholesterol, therefore high fat foods need not necessarily be high in cholesterol.
In animals cholesterol is part of the cell membrane structure of many types of cell, so by trimming away visible fat or removing the skin from chicken you are only removing some of the cholesterol, but a large portion of fat.
There is approximately 20 mg of cholesterol in 28 g of meat, whether it be Beef, Pork, Chicken, Turkey or Fish. This is because cholesterol is an integral part of the muscle cells and muscle tissue as a whole.
Dairy products are slightly different as their cholesterol content is dependant on the level of fat present. For example, milk is secreted from animals cells but the same as in animal muscle tissue, it has no cholesterol containing membranes. But as cholesterol is fat soluble, the cholesterol rides along with the fat in the milk, it is the same for other milk based products. So it can be seen that the more fat the dairy product contains the more cholesterol the said dairy product will contain.
High cholesterol foods.
The two highest concentrated sources of cholesterol are liver and eggs. The egg contains a large supply of cholesterol which is used to fortify the chicks cells before it hatches. The liver produces its own cholesterol so naturally liver will have a high content.
Levels of cholesterol in foods.
|per 100 gm||Cholesterol in mg||per 100 gm||Cholesterol in mg|
|Lean beef, fat removedBeef with fatMinced beef, fat reduced
Minced beef, regular
Pork loin, fat removed
Pork with fat
Lamb, fat removed
Lamb with fat
Chicken, fried with skin
Chicken, roasted no skin
Turkey, dark meat
Turkey, light meat
Catfish, breaded and fried
Tuna, packed in oil
Tuna, packed in water
|CrabClamsShrimp, breaded and fried
Eggs, 2 whole
Eggs, 6 Yolks
Eggs, white no yolk
Full fat milk
Yoghurt, low fat
Yoghurt, full fat
Ice cream, regular
Ice cream, deluxe