What it does in the body
- Cell membrane structural integrity and fluidity regulation
- Steroid hormone precursor (cortisol, aldosterone, sex hormones)
- Bile acid synthesis for fat digestion
- Vitamin D precursor (7-dehydrocholesterol in skin)
- Myelin sheath formation in nervous system
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | No RDA or UL; body produces ~800-1000mg/day. Prudent limit <300mg/day dietary | DGA 2020/AHA |
| Adult female | Same as male | DGA 2020/AHA |
| Pregnancy | Cholesterol is essential for fetal development; no restriction needed unless hyperlipidemic | ACOG |
| Children | No specific limit; focus on overall healthy eating pattern | AHA |
| Older adults | Focus on LDL-C levels and CVD risk rather than dietary cholesterol per se | ACC/AHA |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Egg yolk (1 large egg) | 186mg per egg | global |
| Beef liver (cooked) | 396mg per 100g | global |
| Shrimp (cooked) | 195mg per 100g | global |
| Butter | 215mg per 100g | global |
| Cheese (cheddar) | 105mg per 100g | europe |
| Sardines (canned) | 142mg per 100g | mediterranean |
| Chicken breast (cooked, with skin) | 85mg per 100g | global |
| Squid/calamari | 233mg per 100g | mediterranean |
If you don't get enough
Mild: Extremely rare given endogenous synthesis; theoretical: reduced hormone production
Moderate: Smith-Lemli-Opitz syndrome (cholesterol synthesis defect): growth failure, intellectual disability, multiple organ anomalies
Severe: Lethal if complete absence (incompatible with life; not seen as dietary deficiency)
Time to onset: Not applicable for dietary deficiency — body maintains cholesterol homeostasis
Too much
Upper limit: No established UL (2020 DGA); prudent to limit <300mg/day in hyper-responders. AHA recommends limiting but sets no specific cap
Elevated LDL cholesterol in susceptible individuals, accelerated atherosclerosis, increased cardiovascular disease risk. Familial hypercholesterolemia causes LDL >300 mg/dL
How well you absorb it
40-60% of dietary cholesterol absorbed; highly variable between individuals. Regulated by NPC1L1 transporter (target of ezetimibe)
Helped by: Bile salts (essential for micellar solubilization), Saturated fat co-ingestion
Hindered by: Plant sterols and stanols (compete for absorption; 2g/day reduces LDL by ~10%), Ezetimibe (blocks NPC1L1), Fiber (binds bile acids)
Cooking & storage
Cholesterol in foods is heat-stable and not significantly affected by normal cooking methods. However, cholesterol can form cholesterol oxidation products (COPs) at very high temperatures, which are more atherogenic than native cholesterol. Avoid charring cholesterol-rich foods.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
