Most seafood is relatively low in cholesterol, but some varieties stand out. Yellowfin tuna contains just 13 mg of cholesterol per 3-ounce raw serving (4% of the daily value), while crab comes in at 52 mg per 3.5 ounces. Even options with higher cholesterol numbers, like shrimp at 194 mg per 3.5 ounces, are nearly free of saturated fat, which matters more for your heart than the cholesterol number alone.
Why Saturated Fat Matters More Than Cholesterol
Before diving into specific fish and shellfish, it helps to understand what actually raises the “bad” LDL cholesterol in your blood. Saturated fat is the more dominant driver of LDL cholesterol, not the dietary cholesterol listed on a nutrition label. Individual responsiveness to dietary cholesterol varies from person to person, but saturated fat consistently has a larger effect on blood cholesterol levels across the board.
This is good news for seafood lovers. Nearly all fish and shellfish are extremely low in saturated fat, typically containing 0 to 1 gram per serving. So even shrimp, which looks high in dietary cholesterol at 194 mg, has virtually no saturated fat. That makes it a far better choice for heart health than, say, a serving of red meat that delivers both cholesterol and significant saturated fat together.
The Lowest Cholesterol Fish
Among fin fish, tuna and wild salmon are strong choices. A 3-ounce raw portion of yellowfin tuna has only 13 mg of cholesterol. Wild coho salmon comes in at 38 mg per 3-ounce raw serving. Both are also rich in omega-3 fatty acids, the type of fat most closely linked to heart protection.
White fish varieties tend to be low as well. Cod, haddock, tilapia, and flounder are all lean fish with minimal fat overall, which keeps their cholesterol and saturated fat content low. These are especially good options if you prefer mild-tasting fish and want to keep your meals simple.
Fatty fish like salmon, sardines, Atlantic mackerel, herring, and lake trout deserve a spot on your plate even though they contain more total fat than white fish. Their fat is predominantly omega-3, which helps the heart. The American Heart Association recommends eating two servings of fish per week, particularly fatty fish, with a serving defined as 3 ounces cooked (roughly three-quarters of a cup of flaked fish).
How Shellfish Compares
Shellfish gets an unfair reputation. Crab is one of the leanest options available, with just 52 mg of cholesterol and only 1 gram of fat per 3.5-ounce serving, none of it saturated. Queen crab is similarly low at 60 mg per 3-ounce cooked portion.
Scallops are another excellent pick. They’re low in total fat and cholesterol, making them one of the most heart-friendly shellfish you can eat. Mussels and clams fall in a similar range and offer the added benefit of being rich in iron and B vitamins.
Shrimp is the outlier. At 194 mg of cholesterol per 3.5-ounce serving, it has noticeably more dietary cholesterol than other shellfish. But it still contains just 1 gram of fat and zero saturated fat. For most people, eating shrimp a few times a week is unlikely to meaningfully raise blood cholesterol, especially when it replaces higher-saturated-fat proteins like beef or processed meat.
Quick Comparison by Cholesterol Content
- Yellowfin tuna: 13 mg per 3 oz raw
- Wild coho salmon: 38 mg per 3 oz raw
- Crab: 52 mg per 3.5 oz cooked
- Queen crab: 60 mg per 3 oz cooked
- Shrimp: 194 mg per 3.5 oz cooked
White fish like cod, haddock, flounder, and tilapia generally fall in the 40 to 70 mg range per serving, though exact numbers vary by species and preparation.
How You Cook It Makes a Difference
A piece of baked cod and a plate of fried fish sticks are not the same meal, even if the starting ingredient is identical. Baking or boiling fish preserves the heart-health benefits of omega-3 fatty acids, while frying, salting, or drying fish significantly reduces those benefits. Research from the American Heart Association found that baked or boiled fish was associated with more cardiovascular protection than fried, salted, or dried preparations.
The simplest approach: bake, broil, grill, or poach your seafood. Use olive oil or a small amount of butter rather than deep-frying in vegetable oil. Season with herbs, citrus, garlic, or low-sodium soy sauce. These methods keep the cholesterol and saturated fat content exactly where you want it, low, while letting the natural omega-3s do their work.
Breading and frying add both calories and saturated fat from the oil. Cream-based sauces do the same. If you’re choosing seafood specifically to manage cholesterol, the cooking method is just as important as the fish you pick.
Seaweed as a Cholesterol-Friendly Addition
Seaweed contains no cholesterol and may actively help lower it. Brown algae species in particular are rich in bioactive compounds, including certain fibers and plant pigments, that have shown cholesterol-lowering effects in research. While seaweed isn’t a replacement for fish or shellfish as a protein source, adding it to soups, salads, or rice dishes gives you an extra layer of heart-protective benefit with zero cholesterol cost.