Is chicken or shrimp better for your cholesterol?

“What’s for dinner?” is an age-old question, and for many of us, chicken and shrimp are two go-to answers. Both are quick and easy to prepare, versatile, and provide protein. But if you keep a close eye on your cholesterol levels, you may wonder if one is better than the other. As a dietitian, I often hear clients avoid one or the other without considering the whole issue.

In an upcoming article, nutrition experts explain how chicken and shrimp can affect cholesterol and whether one is a better choice than the other.

How Chicken Affects Cholesterol

It can replace foods higher in saturated fats

Some people believe that eating foods high in cholesterol is what increases blood cholesterol levels. But for most people, saturated fat has a greater impact on blood cholesterol than cholesterol found in food.

“Chicken by itself does not lower cholesterol,” says Michelle Routhenstein, MS, RD, CDCES, CDN. “The benefit mainly comes from what the chicken replaces.” If skinless chicken replaces a food high in saturated fat like fatty beef or processed meat, LDL levels may improve. If it replaces fish, legumes, or another similar lean protein, you shouldn’t necessarily expect an additional cholesterol benefit.

The cut and how it is cooked matters

Not all cuts of chicken are equal. Skinless chicken breast is very low in saturated fat, while skinless thighs contain more. Marinades, cooking methods and sauces can also affect the saturated fat content of your meal.

“Skinless, minimally processed chicken may be a lower-saturated-fat choice, but how you prepare it is important,” says Routhenstein. “Frying, breading, keeping the skin on, or adding butter and creamy sauces can significantly increase saturated fat content. So roasted, grilled, baked, or air-fried chicken is usually the best choice for managing LDL cholesterol.”

It’s not always linked to a higher risk of heart disease

“Regular chicken consumption is not associated with increased risk of cardiovascular disease,” says Renee Korczak, Ph.D., RDN. Some research suggests that poultry consumption is not associated with a higher risk of heart disease, stroke, or death. Researchers also found that replacing red or processed meat with poultry is associated with a lower risk of certain cardiovascular problems. These findings don’t mean chicken directly protects against heart disease, but they reinforce the importance of considering what it replaces in your diet.

How Shrimp Affects Cholesterol

It is high in dietary cholesterol but low in saturated fat

Shrimp sometimes gets a bad reputation because it contains dietary cholesterol. However, saturated fats generally have a greater impact on blood cholesterol in most people. A 3-ounce serving of shrimp provides about 161 milligrams of dietary cholesterol but virtually no saturated fat.,

“Shrimp contains dietary cholesterol, but it is low in saturated fat. For most people, saturated fat and overall diet are more important for LDL than focusing solely on the cholesterol content of shrimp,” says Korczak.

Shrimp also provides small amounts of omega-3 fatty acids, anti-inflammatory fats that can reduce triglyceride and cholesterol levels.

Its effect on cholesterol varies depending on the person

Dietary cholesterol doesn’t affect everyone the same way. Some people notice a greater increase in their blood cholesterol levels when they eat more.

“The effect of shrimp on LDL varies from person to person. Shrimp may increase LDL more in people who are hyperresponders to dietary cholesterol. Hyperresponders see a greater increase in blood cholesterol when they consume more dietary cholesterol, while hyporesponders see little change,” says Routhenstein.

People with familial hypercholesterolemia, an inherited condition that causes high LDL (“bad”) cholesterol, should work with their health care provider to develop eating habits that support their individual cholesterol goals.,

How you prepare it is important

As with chicken, how you prepare shrimp can affect the nutritional profile of your meal. Beating and frying it or tossing it in a creamy or buttery sauce can add saturated fat.

For a heart-healthy option, try grilling, roasting, steaming, or sautéing shrimp with a small amount of unsaturated fat, such as olive oil. Season it with herbs, spices or citrus fruits for added flavor without relying on buttery rich sauces.

It can replace foods higher in saturated fats

“What shrimp replaces on your plate is important. Plain shrimp is low in saturated fat. Choosing it over meat high in saturated fat can improve your cholesterol profile,” says Routhenstein.

But replacing another lean protein with shrimp might not provide additional LDL-lowering benefit, she adds. As with chicken, the overall pattern of foods you eat matters more than choosing an isolated protein.

Chicken or shrimp: which is better for your cholesterol?

So who wins the battle between chicken and shrimp? Both experts agree that there is no clear winner for everyone.

“Both chicken and shrimp can be part of a heart-healthy diet,” says Korczak. “While the cholesterol content of chicken and shrimp can vary depending on the preparation method, avoiding creamy sauces, excess oils and butters are easy ways to prepare both in a healthy way.”

The best choice may depend on your goal. “If the specific goal is to minimize dietary cholesterol, skinless chicken breast usually has the advantage. If the goal is to minimize saturated fat while still getting a high-quality protein, plain shrimp may be a good choice,” adds Routhestein.

How to include both in a heart-healthy diet

Both chicken and shrimp can be part of a heart-healthy diet. What matters most is the cut you choose, how you cook it and what you serve it with:

• Choose lean, minimally processed options. Choose skinless chicken breast for the leanest option and cut off any visible fatty solids. For shrimp, choose plain raw or frozen shrimp rather than pre-breaded or pre-sauced options.
• Cook with heart-healthy fats. Marinate or lightly coat chicken and shrimp with unsaturated fats like olive oil, avocado oil, or canola oil instead of butter or margarine.
• Choose healthy cooking methods. Grill, roast, bake, broil, air fry, or lightly sauté instead of frying.
• Limit high-fat sauces. Avoid dipping shrimp in melted butter or tossing them in creamy sauces and instead use herbs, spices, citrus juices or oil-based marinades.
• Pair them with foods high in fiber. Pair chicken or shrimp with plenty of vegetables, legumes and whole grains, which are high in fiber and can help maintain healthy cholesterol levels.

Our expert opinion

When it comes to chicken versus shrimp, neither is a clear winner when it comes to cholesterol. Skinless chicken breast is low in saturated fat and can be a good substitute for foods high in saturated fat. Shrimp contains more dietary cholesterol but very little saturated fat, and research suggests that eating it does not necessarily raise blood cholesterol levels in everyone. For both, the cut, the cooking method and what they replace on your plate matter more. Dietitians recommend including both in a heart-healthy diet, choosing minimally processed options, cooking with unsaturated oils, limiting sauces high in saturated fat, and pairing your protein with fiber-rich foods like vegetables, legumes, and whole grains.