Is shrimp high in cholesterol?

Is shrimp high in cholesterol?

The United States Department of Agriculture (USDA) reports that 85 grams (g) or 3 ounces (oz) of cooked shrimp contains 161 milligrams (mg) of cholesterol. That makes it relatively high in cholesterol.

The 2020–2025 Dietary Guidelines for Americans suggest eating as little dietary cholesterol as possible. They do not recommend a specific amount, but they do say that a person who follows a healthful eating pattern will consume around 100 to 300 mg of cholesterol per day.

Is shrimp good or bad for heart health?

Increasingly, research suggests that eating shrimp in moderation may be fine, or even beneficial, for heart health.

For example, a 2021 analysis concluded that people who ate shrimp had lower rates of heart failure, stroke, and coronary artery disease.

Below are some reasons why shrimp may not be as negative for health as once thought by some.

Cholesterol in shrimp

There are multiple types of cholesterol, including “good” cholesterol like high-density lipoprotein (HDL), and “bad” cholesterol like low-density lipoprotein (LDL). Good HDL cholesterol may help reduce the risk of heart disease, while bad LDL cholesterol can increase it.

In 1996, a group of scientists reported that eating shrimp increased the levels of LDL cholesterol, but also HDL cholesterol. They suggested that shrimp might support heart health rather than harm it.

The American Heart Association (AHA) even lists shrimp as a food that may help lower cholesterol levels, as long as people do not fry it.

Some research, including a 2022 review, suggests that there is limited evidence to suggest that dietary cholesterol increases the risk of cardiovascular disease. Instead, other factors, like eating a diet high in saturated fats, smoking, and drinking alcohol, may be more likely to increase bad cholesterol levels.

Fat in shrimp

Most foods that are high in cholesterol are also high in saturated fat. However, shrimp and egg yolk are exceptions: both are low in saturated fat, as well as being rich in other nutrients.

Foods high in saturated and trans fats can increase LDL cholesterol levels. However, 85 g of cooked shrimp contains less than 0.24 g of fat, and most of this is unsaturated. In other words, the fat in shrimp is unlikely to increase LDL cholesterol levels.

Shrimp also contains some omega-3 fatty acids. This is a healthful type of fat that can benefit the cardiovascular system and other bodily functions.

Risks of eating shrimp

Eating shrimp may not increase cholesterol levels, but people should consider a number of factors when including it in the diet. The following sections detail these factors.

Other ingredients

Although shrimp may be heart-healthy, some cooking methods or added ingredients may not be.

To ensure that shrimp is as heart-healthy and low in saturated fats as possible, a person can:

• bake, boil, or grill it with little to no oil
• use vegetable oils, like olive oil, instead of other cooking fats
• flavor it with spices, garlic, lemon juice, or herbs — rather than salt or butter

They should try not to:

• fry or sauté it in cooking fats high in saturated or trans fats, such as butter, margarine, or partially hydrogenated oils
• serve it in a creamy or buttery sauce
• add excess salt when cooking or eating it
• serve it with highly processed foods, such as white pasta, ready meals, and premade sauces high in sugar

Pollutants

Shrimp can pick up contamination from pollution in the sea and as a result of unregulated shrimp farming practices. Both farmed and wild-caught shrimp run a risk of containing pollutants.

Products labeled as “sustainably farmed” or “MSC certified” typically indicate better choices. MSC stands for the Marine Stewardship Council.

Mercury is a particular concern with some types of seafood. However, according to the AHA, the mercury content in shrimp is likely to be low.

Allergies

Some people may have an allergic reaction to shrimp and other shellfish.

People with shellfish allergies should also avoid anything that may have come into contact with shrimp, including utensils or any foods prepared with the same utensils.

An allergic reaction needs immediate medical attention, as the person may be experiencing anaphylaxis. This is a severe allergic reaction that can quickly become life threatening.

Purines

Shrimp and other seafood contain purines. Purines are compounds that can increase the risk of gout or trigger gout episodes in people already with the condition.

Doctors typically recommend a low-purine diet for people at risk of gout. However, shrimp contain a moderate amount of purines, so they may still be able to eat shrimp on occasion.

Storage and cooking

People should only try to buy shrimp from reliable sources, as improper storage can increase the risk of food poisoning.

It is important to keep shrimp cold. Store it in a refrigerator at 40°F or colder for no more than 2 to 3 days. Keep it in the coldest part of the fridge. To store for longer than 2 days, put it in a plastic box and freeze it.

Store any leftovers in the fridge within 2 hours or less from cooking in a clear, air-tight container.

Also, be sure to prepare and cook fresh, frozen, or leftover shrimp properly. Bacteria proliferate at 40 to 140°F, so people should cook it until the flesh becomes opaque. The inside needs to reach a temperature of 145°F.

Sustainability

Overfishing has led to many types of marine life becoming endangered.

For those concerned about eating sustainable shrimp, Monterey Bay Aquarium’s Seafoodwatch.org provides this page to help a person choose wisely.

Nutritional value of shrimp

Shrimp contains a variety of nutrients. Apart from cholesterol, 85 g of cooked shrimp contains the following nutrients:

Shrimp is also a good source of vitamin B12 and selenium.

This means that shrimp is low in calories but a good source of protein and certain essential nutrients.

Shrimp vs. other seafood

Other types of seafood, including crab and lobster, vary in their cholesterol levels and nutritional content. These, too, may offer health benefits.

Crab

Crab meat is high in protein and low in fat and calories. Crab contains less cholesterol than shrimp, plus a range of vitamins.

Crab contains more sodium than shrimp, however. This may make it unsuitable for people with high blood pressure.

Lobster

Lobster is low in calories and saturated fat but high in protein, omega-3 fatty acids, and selenium.

Salmon

Salmon is rich in healthful omega-3 oils.

It has a higher fat content than both lobster and shrimp, but less cholesterol per serving than shrimp.

Salmon is also high in protein, and it provides B vitamins.

These boost energy and support metabolism and a healthy nervous system.

Oysters, clams, and mussels

Oysters, clams, and mussels are rich in nutrients such as iron, zinc, vitamin B-12, phosphorus, niacin, and selenium. Clams may lower LDL cholesterol and raise HDL cholesterol.

Summary

Doctors now believe that eating shrimp can be safe, or even beneficial, for most people — regardless of their cholesterol levels. In moderation, shrimp consumption can provide a range of essential nutrients.

However, people who follow a diet set by a doctor or dietitian should check with them before consuming shrimp.

Those with a known seafood allergy should avoid shrimp altogether.