If youâre watching your cholesterol, youâre probably wary of foods known to be high in it. Some foods do raise cholesterol levels. These include treats high in fat, meats high in saturated fats, and foods fried in oil.
All cholesterol isnât equal, though. Low-density lipoprotein (LDL) sticks to your arteries, while HDL (high-density lipoprotein) takes in the waxy substance and sends it to your liver, which knows how to fix it.
A high-cholesterol dish is healthier when itâs low in saturated fat. According to experts, cutting back on saturated fats can sometimes work just as well as cutting out all cholesterol.
One large scrambled egg has 169 milligrams of cholesterol, which is more than half of the RDA of 300 milligrams. If high cholesterol runs in your family, doctors typically advise you to aim for 200 milligrams.
But eggs are also chock-full of vitamins, iron, and protein. Theyâre also low in saturated fat. Three to four whole eggs a week should be OK. Itâs the yolk thatâs tricky. Egg whites will give you protein without any cholesterol.
A can of sardines in oil contains a whopping 131 milligrams of cholesterol. But it makes the American Heart Associationâs healthy cholesterol guide — in moderation. Two 4-ounce servings a week is a good rule of thumb.
The magic in sardines is in the omega-3s, which your body doesnât make itself. These fats help keep your triglycerides in check. Triglycerides are a type of fat in your blood that can be bad for your heart in large amounts.
Shrimp are notably high in cholesterol. Youâll take in about 130 milligrams if you eat 12 large shrimp. But shrimp are full of B vitamins, protein, and the nutrients selenium and zinc, and they only have 2 grams of fat. Check with your doctor, but you can likely enjoy them once or twice a week. Shrimp also boast high levels of unsaturated fatty acids, which raise HDL levels.
Other shellfish in the low-fat club — with less cholesterol than shrimp — include crab and octopus. Still better are clams, mussels, oysters, and scallops, which are low-cholesterol and low-fat both.
It might seem like ground beef, which has 110 mg of cholesterol, would be a better choice than shrimp. There are 20 grams of fat in beef, with 10 grams of saturated fat. This means that red meat isn’t as good as vegetables. Cutting out all the fat, even the marbling, from a 4-ounce serving of beef leaves you with only 45 mg of cholesterol.
Steer away from fatty steak, roasts, and regular ground beef. Instead, choose 90% lean ground beef and leaner cuts: filet, flank steak, sirloin, tenderloin. Even better: skinless baked chicken or lean ground poultry meat.
Some sources claim beef from grass-fed cattle is lower in cholesterol than conventionally raised grain-fed cattle. When the fat content is the same, though, a study from Texas Tech University found that the two have the same amount of cholesterol.
That said, ground beef from grass-fed cattle has three times the omega-3 fatty acids grain-fed options do. But along with that omega-3 boost comes more saturated and trans fat.
Seafood lovers rejoice – crab meat is back on the menu! Many people avoid crab for fear it is high in cholesterol, but can indulging in succulent crab legs really impact your cholesterol levels? Let’s take a detailed look at whether crab meat contains cholesterol and if it’s still healthy in moderation.
An Overview of Cholesterol
Before examining crab specifically let’s review some cholesterol basics. Cholesterol is a waxy fat-like substance found in all cells of the body. Your liver produces all the cholesterol you need, but you also consume cholesterol through animal-based foods.
There are two main types of cholesterol:
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LDL cholesterol – Known as the “bad” kind high levels raise your risk for heart disease and stroke.
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HDL cholesterol – Called the “good” kind, high levels reduce your risk of heart problems by shuttling LDL away from arteries.
High cholesterol affects nearly 100 million American adults. To stay heart-healthy, experts recommend:
- Total cholesterol under 200 mg/dL
- LDL cholesterol under 100 mg/dL
- HDL cholesterol over 40 mg/dL for men and 50 mg/dL for women
Now let’s see how crab meat fits into the cholesterol equation.
Analyzing the Cholesterol in Crab
Crab is a type of shellfish that falls under the broader category of seafood. Here is a breakdown of the cholesterol content in a 3 oz cooked serving of crab meat:
- Cholesterol: 45 mg
- Percent Daily Value: 15%
So in a typical serving, crab contains 45 mg of cholesterol. This amounts to 15% of the recommended 300 mg daily limit for cholesterol.
Clearly crab does contain a significant amount of cholesterol compared to foods like fruits and vegetables. However, it is not unusually high compared to other animal proteins.
For example, the same 3 oz portion of chicken breast has 72 mg of cholesterol. Pork chops have 79 mg, and flank steak has 70 mg.
So while crab meat has cholesterol, it’s on par with other meats we frequently eat without worrying about cholesterol.
The Role of Saturated Fat
More important than dietary cholesterol is the amount of saturated fat in a food. Saturated fat has a bigger impact on raising LDL (“bad”) cholesterol levels in your blood.
The American Heart Association recommends limiting saturated fat intake to no more than 5-6% of total daily calories.
Crab happens to be very low in saturated fat. A 3 oz serving of crab contains essentially no saturated fat whatsoever.
Compare this to beef and other red meats which can contain upwards of 5+ grams of saturated fat per 3 oz.
So while crab meat contains cholesterol, the virtual absence of saturated fat helps offset some of its cholesterol content.
Beneficial Nutrients in Crab
Beyond cholesterol numbers, it’s important to look at the overall nutritional value of a food. As it turns out, crab meat packs quite a nutritious punch.
A 3 oz serving of crab contains:
- Protein: 16g – supporting muscle growth and healthy bones
- Zinc: 45% DV – boosting immunity
- B12: 160% DV – preventing anemia and supporting nerves
- Phosphorus: 25% DV – strengthening bones and teeth
Crab also contains selenium, omega-3s, and antioxidants. This stellar nutrition profile boosts the overall value of crab meat in the diet.
Tips for Enjoying Crab Meat
Given its nutrition, flavor, and low saturated fat content, crab can be part of a healthy diet when enjoyed in moderation. Here are some tips:
- Limit to 1-2 servings per week
- Broil or bake instead of frying
- Pair with vegetables and whole grains
- Watch portion sizes (stick to 3-4 oz)
- Avoid adding butter or creamy sauces
Those with high cholesterol should be especially mindful of portions of crab and other seafood. But for most healthy individuals, crab in moderation won’t break the bank cholesterol-wise.
So go ahead and get cracking – crab meat can be included as part of an overall balanced diet. Just be mindful of the cholesterol content, and partner crab with other nutritious foods like veggie sides and whole grain carbohydrates.
Common Questions about Crab Meat and Cholesterol
To summarize some key points, here are answers to common questions about whether crab meat contains cholesterol:
Does crab meat raise cholesterol?
Crab does contain cholesterol, but it is low in saturated fat, which has a bigger impact on blood cholesterol levels. Crab can be part of a cholesterol-conscious diet in moderation.
Is crab meat high in cholesterol compared to other meats?
No, crab meat contains cholesterol on par with the amounts found in chicken, pork, and beef. So crab is not unusually high compared to commonly eaten meats.
Can you eat crab meat on a low cholesterol diet?
People aiming to lower cholesterol can still fit crab into their diet in moderation, about 1-2 times per week. Be mindful of portion sizes and preparation methods.
What about shrimp – does it have more, less, or the same cholesterol as crab meat?
Shrimp actually contains more cholesterol than crab meat, with 165 mg in a 3 oz portion. But like crab, shrimp is low in saturated fat. Both can be eaten in moderation.
You Can Splurge Sometimes
Most of the time, you should eat healthy, but sometimes you can treat yourself to a tasty high-cholesterol food that doesn’t have any health benefits. Just donât indulge every day, specialists say. The key is moderation.
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