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The Ultimate Nutrition Tables!

Cholesterol

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

1

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

3.632

4.571

1.658

933

 

 

 

 

 

2

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

3.681

6.525

1.223

884

 

 

 

 

 

3

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

3.595

5.747

1.672

852

 

 

 

 

 

4

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

3.557

4.324

1.324

844

 

 

 

 

 

5

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

4.060

4.631

7.405

588

 

 

 

 

 

6

Roe, mixed species, cooked, dry heat (Fish,)

204

28.62

8.23

1.92

0.0

1.866

2.129

3.404

479

 

 

 

 

 

7

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

0.496

1.046

1.073

439

 

 

 

 

 

8

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

3.267

4.077

1.414

424

 

 

 

 

 

9

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

3.099

3.810

1.364

423

 

 

 

 

 

10

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

1.456

1.661

2.656

374

 

 

 

 

 

11

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

1.206

3.773

2.983

129

 

 

 

 

 

12

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0.850

1.330

1.460

121

 

 

 

 

 

13

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

 

 

 

121

 

 

 

 

 

14

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

2.070

1.890

1.350

117

 

 

 

 

 

15

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

1.250

0.880

0.620

112

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

16

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

1.700

1.330

0.620

109

 

 

 

 

 

17

Bass, striped, cooked, dry heat (Fish,)

124

22.73

2.99

0.00

0.0

0.650

0.846

1.005

103

 

 

 

 

 

18

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

 

 

 

 

19

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

 

 

 

 

20

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

 

 

 

 

21

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

6.870

10.250

2.520

91

 

 

 

 

 

22

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

 

 

 

 

23

Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked

238

26.36

13.89

0.00

0.0

4.893

5.976

1.519

88

 

 

 

 

 

24

Bass, freshwater, mixed species, cooked, dry heat (Fish,)

146

24.18

4.73

0.00

0.0

1.001

1.835

1.360

87

 

 

 

 

 

25

Beef, composite of trimmed retail cuts, separable lean and fat,

trimmed to 1/8" fat, all grades, cooked

291

26.42

19.71

0.00

0.0

7.770

8.460

0.710

87

 

 

 

 

 

26

Bison, top sirloin, separable lean only, 1" steak,

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

2.412

2.206

0.266

86

 

 

 

 

 

27

Salmon, chinook, cooked, dry heat (Fish,)

231

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

 

 

 

 

28

Chicken, broilers or fryers, breast, meat only, cooked, roasted

165

31.02

3.57

0.00

0.0

1.010

1.240

0.770

85

 

 

 

 

 

29

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

9.670

12.900

3.650

84

 

 

 

 

 

30

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

1.388

2.985

1.835

84

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

31

Chicken, broilers or fryers, breast, meat and skin, cooked,

roasted

197

29.80

7.78

0.00

0.0

2.190

3.030

1.660

84

 

 

 

 

 

32

Bison, ground, cooked, pan-broiled (Game meat,)

238

23.77

15.13

0.00

0.0

[6.460]

[5.909]

[0.712]

83

 

 

 

 

 

33

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

 

 

 

83

 

 

 

 

 

34

Turkey, all classes, meat and skin, cooked, roasted

208

28.10

9.73

0.00

0.0

2.840

3.190

2.480

82

 

 

 

 

 

35

Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)

197

29.06

8.05

0.00

0.0

2.40

2.170

1.560

82

 

 

 

 

 

36

Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled

273

25.38

18.21

0.00

0.0

7.329

8.825

0.497

82

 

 

 

 

 

37

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

0.507

0.660

0.784

80

 

 

 

 

 

38

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0.290

0.200

0.310

78

 

 

 

 

 

39

Boar, wild, cooked, roasted (Game meat,)

160

28.30

4.38

0.00

0.0

1.300

1.710

0.640

77

 

 

 

 

 

40

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

0.209

0.170

0.381

77

 

 

 

 

 

41

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

1.459

1.115

1.501

76

 

 

 

 

 

42

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

1.172

2.297

1.358

76

 

 

 

 

 

43

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0.930

1.360

0.230

75

 

 

 

 

 

44

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

0.700

0.480

0.400

73

 

 

 

 

 

45

Catfish, channel, wild, cooked, dry heat (Fish,)

105

18.47

2.85

0.00

0.0

0.744

1.099

0.636

72

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

46

Salmon, Atlantic, wild, cooked, dry heat (Fish,)

182

25.44

8.13

0.00

0.0

1.257

2.697

3.256

71

 

 

 

 

 

47

Trout, rainbow, wild, cooked, dry heat (Fish,)

150

22.92

5.82

0.00

0.0

1.619

1.746

1.831

69

 

 

 

 

 

48

Bass, fresh water, mixed species, raw (Fish,)

114

18.86

3.69

0.00

0.0

0.780

1.431

1.062

68

 

 

 

 

 

49

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

1.900

2.120

0.850

68

 

 

 

 

 

50

Salmon, pink, cooked, dry heat (Fish,)

149

25.56

4.42

0.00

0.0

0.715

1.197

1.733

67

 

 

 

 

 

51

Clam, mixed species, cooked, moist heat (Mollusks,)

148

25.55

1.95

5.13

0.0

0.188

0.172

0.552

67

 

 

 

 

 

52

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

1.083

2.328

1.431

66

 

 

 

 

 

53

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

3.380

3.380

0.590

65

 

 

 

 

 

54

Buffalo, water, cooked, roasted (Game meat,)

131

26.83

1.80

0.00

0.0

0.600

0.550

0.360

61

 

 

 

 

 

55

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

1.282

1.182

1.637

60

 

 

 

 

 

56

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

0.163

0.133

0.297

60

 

 

 

 

 

57

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

0.915

1.793

1.060

59

 

 

 

 

 

58

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

0.722

0.844

0.865

58

 

 

 

 

 

59

Salmon, coho, wild, cooked, dry heat (Fish,)

139

23.45

4.30

0.00

0.0

1.054

1.581

1.273

55

 

 

 

 

 

60

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

0.772

0.314

0.968

53

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

61

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

1.440

1.610

0.650

52

 

 

 

 

 

62

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

0.421

0.469

0.613

50

 

 

 

 

 

63

Mollusks, oyster, eastern, wild, cooked, dry heat

72

8.25

1.90

4.80

0.0

0.550

0.230

0.809

49

 

 

 

 

 

64

Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)

140

26.69

2.94

0.00

0.0

0.417

0.967

0.940

41

 

 

 

 

 

65

Herring eggs, Pacific, plain (Alaska Native) (Fish,)

74

9.60

1.93

4.47

 

0.430

0.420

0.710

40

 

 

 

 

 

66

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

0.094

0.080

0.282

34

 

 

 

 

 

67

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

4.603

1.724

0.308

27

 

 

 

 

 

68

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

4.597

1.787

0.146

19

 

 

 

 

 

69

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

2.009

1.658

0.497

14

 

 

 

 

 

70

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

2.278

1.057

0.136

14

 

 

 

0

 

71

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

2.667

1.109

0.149

11

 

 

 

 

 

72

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

1.865

0.812

0.195

10

 

 

 

 

 

73

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

6.126

8.933

47.174

0

1

7

64

72

 

74

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

1.306

10.425

42.741

0

 

 

 

 

 

75

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

3.368

15.004

35.077

0

0

5

103

108

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

76

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

4.899

18.764

34.071

0

 

 

 

 

 

77

Sunflower seed kernels, dry roasted, without salt (Seeds,)

582

19.33

49.80

24.07

11.1

5.219

9.505

32.884

0

 

 

 

 

 

78

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

3.663

7.527

28.730

0

 

 

 

 

 

79

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

4.517

5.982

28.569

0

 

 

 

89

 

80

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3.682

4.848

28.223

0

 

 

 

 

 

81

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

9.779

7.407

28.094

0

 

 

 

 

 

82

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

9.377

22.942

25.668

0

 

 

 

 

 

83

Sesame seed kernels, dried (decorticated) (Seeds,)

631

20.45

61.21

11.73

11.6

9.055

23.924

25.491

0

 

 

 

 

 

84

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

3.176

2.115

23.335

0

 

 

 

 

 

85

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

4.455

18.528

23.137

0

 

 

 

534

 

86

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7.038

32.611

21.886

0