Cholesterol
Also known as Dietary cholesterol
Dietary cholesterol is a waxy substance found only in animal foods. The body also makes its own cholesterol, so none is required from food. The 2020-2025 Dietary Guidelines set no strict numerical limit but advise keeping intake as low as possible within a healthy eating pattern. The older guideline of 300 mg/day is still a useful reference point.
Why it matters
What it does in your body
- Not required from food; the body makes its own
- In the body, cholesterol builds cell membranes
- Serves as a precursor for hormones and vitamin D
- Helps form bile acids for digestion
By age, sex, and life stage
How much you need
This is a limit, not a requirement, and dietary cholesterol is not an essential nutrient. The 2020-2025 Dietary Guidelines removed a strict numerical cap and instead advise eating as little dietary cholesterol as possible while following a healthy pattern. The historical guideline of less than 300 mg/day remains a common reference point.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Adults (2020 guidelines) | as low as possible | as low as possible |
| Historical guideline | less than 300 mg | less than 300 mg |
Values in milligrams/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Saturated fat pairing
Foods high in cholesterol are often high in saturated fat, which has a larger effect on blood cholesterol.
Individual response
Some people are hyper-responders whose blood cholesterol rises more with dietary intake.
Overall pattern
A pattern rich in fiber, vegetables, and unsaturated fat blunts the effect of dietary cholesterol.
Existing heart disease
People with high LDL or heart disease should be more cautious with high-cholesterol foods.
Running low
Signs you might not get enough
Most at risk: There is no deficiency state. The body produces all the cholesterol it needs.
Too much
Can you get too much?
The effect on blood cholesterol varies by person and is smaller than that of saturated fat. Focus on the overall pattern rather than cholesterol alone.
Where to get it
Best food sources
The bottom line
There is no need for dietary cholesterol. Keep intake as low as practical, and focus most on limiting saturated fat and building a fiber-rich, plant-forward pattern.
Track cholesterol automatically
Cholesterol is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- Dietary Guidelines for Americans, 2020-2025
- Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005)
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.