Top 10 High Cholesterol Seafood Chart

Seafood has a high cholesterol content and is low in saturated and trans fats, which have a considerably bigger impact on blood cholesterol than dietary cholesterol. Many types of fish are high in heart-healthy omega-3 fats. HDL ("good" cholesterol) helps clear the blood of cholesterol and may even remove cholesterol from atherosclerotic blood vessels.

Recent research reveals that fish and monounsaturated fatty acids may be hypocholesterolemic, particularly when saturated fatty acids are replaced in the diet. Which seafood is high in cholesterol? Here is a list of high-cholesterol seafood.

Chart of Top10 Seafood High in Cholesterol

1. Squid

Squid form a major food resource and are used in cuisines around the world, offers a variety of nutritional benefits. It is a good food source for zinc and manganese, and high in copper, selenium, vitamin B12, and riboflavin.

It's worth noting that the preparation and cooking method can impact the nutritional content of squid. For the healthiest preparation, grilling, baking, or steaming squid is recommended, as opposed to deep-frying, which can add significant amounts of oil and calories.

2. Shrimp

As with other seafood, shrimp is high in protein but low in food energy. A shrimp-based meal is also a significant source of cholesterol, Shrimp is considered healthy for the circulatory system because the lack of significant levels of saturated fat in shrimp means that the high cholesterol content in shrimp actually improves the ratio of LDL to HDL cholesterol and lowers triglycerides.

Shrimp is naturally low in saturated fat, which is a positive aspect for heart health. However, it does contain a small amount of healthy fats, high in levels of omega-3s and low in levels of mercury. These fatty acids have been associated with reducing the risk of heart disease and promoting brain health.

Grilling, steaming, or baking shrimp is generally a healthier choice than deep-frying, which can increase the calorie and fat content. As with any food, it's best to consume shrimp in moderation and as part of a well-balanced diet.

Additionally, for individuals with shellfish allergies, shrimp should be avoided.

3. Eel

Eel is a type of fish that is valued for its unique taste and nutritional content.
Eel is rich in several vitamins, including vitamin A, vitamin D, vitamin E, and vitamin B12.
Eel is a good source of essential minerals, such as selenium, zinc, and phosphorus. Selenium and zinc are trace minerals that play a role in various enzymatic reactions in the body, while phosphorus is essential for bone health and energy metabolism.
Eel is a nutritious seafood option that can be enjoyed as part of a balanced diet. However, it's essential to be aware of potential contaminants in eel, such as heavy metals, which can vary depending on the source of the eel.

4. Sardine

Sardines are small, oily fish that offer a wide range of nutritional benefits.

Sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide up to 13% of the RDA value of vitamin B2, roughly one-quarter of the RDA of niacin, and about 150% of the RDA of vitamin B12. All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy.

Also, sardines are high in the major minerals such as phosphorus, calcium, potassium, and some trace minerals such as iron and selenium. Sardines are also a natural source of marine omega-3 fatty acids, which reduce the occurrence of cardiovascular disease. Recent studies suggest the regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer's disease and can even boost brain function. These fatty acids may also help lower blood sugar levels a small amount. They are also a good source of vitamin D, calcium, and protein.

Because they are low in the food chain, sardines are very low in contaminants, such as mercury, relative to other fish commonly eaten by humans.

5. Crayfish

Crayfish are a popular and versatile seafood, often used in dishes like boils, stews, and pastas.

Crayfish are naturally low in fat, particularly saturated fat, making them a lean protein source. Crayfish contain essential vitamins, including vitamin B12 and vitamin A. Vitamin B12 is important for nerve function and red blood cell production, while vitamin A supports vision and immune function.

Crayfish are low in cholesterol compared to some other sources of animal protein.

6. Oyster

Oysters are bivalve mollusks highly prized for their delicate flavor and are considered a delicacy in many parts of the world.

Oysters are particularly rich in minerals like zinc, which is essential for immune function and skin health, and copper, which is important for iron absorption and overall health. A team of American and Italian researchers analyzed bivalves and found they were rich in amino acids that trigger increased levels of sex hormones. Their high zinc content aids the production of testosterone.

Oysters are considered a nutrient-dense food and can be enjoyed in various ways, such as raw on the half-shell, grilled, baked, or incorporated into stews and chowders.

7. Crab

Crab belongs to the crustacean group of shellfish, and it is a nutritious seafood that provides a beneficial range of nutrients.
Crab is very nutrient-dense, and it provides high amounts of protein and several vitamins and minerals for only 97 calories per 100 grams.
Crab is a rich source of selenium. Just 100 grams of cooked crab provides nearly three-quarters of the daily value for selenium. These nutrients play vital roles in improving general health while helping prevent a variety of chronic conditions.

Crab meat does not contain appreciable amounts of mercury. It is widely seen as a 'low-mercury' seafood.

8. Octopus

Octopus is an excellent source of protein. It’s a lean protein, meaning it provides the necessary amino acids without the excess fat.

Cooked octopus contains about 56 calories per 100 grams, and is a source of vitamin B3, B12, potassium, phosphorus, and selenium.

Octopus heads are high in selenium and are a risk for cadmium poisoning, even in small amounts.

9. Lobster

Lobster is a nutritious food, a 3.5 ounce serving of cooked lobster contains about 100 calories, 2 grams of fat, and 20 grams of protein. It is also a good source of vitamin B12, niacin, and zinc. However, it is also relatively high in cholesterol, with about 90 milligrams per serving.

Cooks boil or steam live lobsters. When a lobster is cooked, its shell's color changes from blue to orange because the heat from cooking breaks down a protein called crustacyanin, which suppresses the orange hue of the chemical astaxanthin, which is also found in the shell.

Lobster is commonly served boiled or steamed in the shell. Diners crack the shell with lobster crackers and fish out the meat with lobster picks. The meat is often eaten with melted butter and lemon juice. Lobster is also used in soup, bisque, lobster rolls, cappon magro, and dishes.

10. Anchovy

Anchovies are little, oily fish that carry a powerful flavor punch. They are well-known for their robust, savory, and salty flavor. They are frequently used as a seasoning or condiment to enhance the depth and umami of foods.

Anchovies, like other fatty fish, are high in omega-3 fatty acids, which have a variety of health benefits, including heart health and anti-inflammatory characteristics.

Anchovies are versatile and can be found in a variety of dishes. They're popular in Mediterranean cuisines like Caesar salad dressing, tapenade, and pasta sauces. They are utilized in fish sauce in Asian cuisines.

Anchovies are little fish with a shorter lifespan, hence they have lower mercury levels than larger fish species. As a result, they are a better choice for regular consumption.