Cholesterol
A waxy lipid found only in animal foods.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance found in every cell of the body and only in animal-based foods. Your body makes all the cholesterol it needs; dietary cholesterol comes from foods like eggs, meat and dairy. It is needed to build cell membranes, vitamin D and several hormones.
Health benefits of Cholesterol
- A building block for cell membranes
- Needed to make vitamin D, bile acids and steroid hormones
Top food sources of Cholesterol
See full rankingEgg yolks, organ meats, shellfish, fatty meats and full-fat dairy. Values shown per 100 g.
Beef, variety meats and by-products, brain, cooked, simmered
3,100 mg 1033% DV
Veal, variety meats and by-products, brain, cooked, braised
3,100 mg 1033% DV
Beef, variety meats and by-products, brain, raw
3,010 mg 1003% DV
Pork, fresh, variety meats and by-products, brain, cooked, braised
2,552 mg 851% DV
Lamb, variety meats and by-products, brain, cooked, pan-fried
2,504 mg 835% DV
Egg, yolk, dried
2,340 mg 780% DV
Pork, fresh, variety meats and by-products, brain, raw
2,195 mg 732% DV
Veal, variety meats and by-products, brain, cooked, pan-fried
2,120 mg 707% DV
Lamb, variety meats and by-products, brain, cooked, braised
2,043 mg 681% DV
Egg, whole, dried, stabilized, glucose reduced
2,017 mg 672% DV
Beef, variety meats and by-products, brain, cooked, pan-fried
1,995 mg 665% DV
Egg, whole, dried
1,700 mg 567% DV
How much Cholesterol do you need?
The FDA Daily Value is 300 mg. Guidelines advise keeping intake "as low as possible" while eating a healthy pattern.
Cholesterol deficiency
Dietary cholesterol deficiency is not a concern because the body synthesizes its own.
Can you have too much Cholesterol?
For most people dietary cholesterol has a modest effect on blood cholesterol, but those who are sensitive may see LDL rise. Saturated and trans fats generally affect blood cholesterol more.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Cholesterol do?
Cholesterol is a waxy, fat-like substance found in every cell of the body and only in animal-based foods. Your body makes all the cholesterol it needs; dietary cholesterol comes from foods like eggs, meat and dairy. It is needed to build cell membranes, vitamin D and several hormones.
How much Cholesterol do I need per day?
The FDA Daily Value is 300 mg. Guidelines advise keeping intake "as low as possible" while eating a healthy pattern.
Which foods are highest in Cholesterol?
Per 100 g, some of the richest sources are Beef, variety meats and by-products, brain, cooked, simmered, Veal, variety meats and by-products, brain, cooked, braised, Beef, variety meats and by-products, brain, raw, Pork, fresh, variety meats and by-products, brain, cooked, braised, Lamb, variety meats and by-products, brain, cooked, pan-fried.
What happens if I don't get enough Cholesterol?
Dietary cholesterol deficiency is not a concern because the body synthesizes its own.
Can you have too much Cholesterol?
For most people dietary cholesterol has a modest effect on blood cholesterol, but those who are sensitive may see LDL rise. Saturated and trans fats generally affect blood cholesterol more.