How Do You Get Cholesterol in Your Diet?
You don’t need to worry about including cholesterol in your diet. Most of the cholesterol that you need is made in your liver from the nutrition (proteins, fats, and carbohydrates) that you consume in your diet.
But you also get cholesterol from food of animal origin: meat, poultry, fish, eggs, and dairy products. Although some plant foods, such as coconuts and cocoa beans, are high in saturated fats, no plants actually have cholesterol. The following table, from Nutritive Value of Foods (Washington, D.C.: U.S. Department of Agriculture), lists the amount of cholesterol in normal servings of some representative foods.
Because plants don’t contain cholesterol, no plant foods are on this list. No grains. No fruits. No veggies. No nuts and seeds. Of course, you can juice plant food up with cholesterol if you really try: Butter in the bread dough, cheese on the macaroni, cream sauce on the peas and onions, whipped cream on poached peaches, and so on.
|Food||Serving Size||Cholesterol (mg)|
|Beef (stewed) lean and fat||3 ounces||87|
|Beef (stewed) lean||2.2 ounces||66|
|Beef (ground) lean||3 ounces||74|
|Beef (ground) regular||3 ounces||76|
|Beef steak (sirloin)||3 ounces||77|
|Pork chop, lean||2.5 ounces||71|
|Chicken (roast) breast||3 ounces||73|
|Chicken (roast) leg||3 ounces||78|
|Turkey (roast) breast||3 ounces||59|
|Oysters (raw)||1 cup||120|
|Salmon (canned)||3 ounces||34|
|Salmon (baked)||3 ounces||60|
|Tuna (water canned)||3 ounces||48|
|Tuna (oil canned)||3 ounces||55|
|Mozzarella (whole milk)||1 ounce||22|
|Mozzarella (part skim)||1 ounce||15|