It usually comes down to how they’re prepared.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Saturated fat generally has a greater impact on LDL cholesterol than dietary cholesterol.
- Shrimp is high in dietary cholesterol but low in saturated fat.
- Chicken and shrimp can both fit into a heart-healthy diet, depending on preparation.
“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 whip up, versatile and provide protein. But if you’re keeping a close eye on your cholesterol, you might wonder whether one is better than the other. As a dietitian, I often hear from clients who avoid one or the other without considering the whole picture.
Ahead, nutrition experts break down how chicken and shrimp may affect cholesterol and whether one is a better choice than the other.
How Chicken Affects Cholesterol
It Can Replace Foods Higher in Saturated Fat
Some people assume eating foods high in cholesterol is what raises blood cholesterol. But for most people, saturated fat has a greater impact on blood cholesterol than the cholesterol found in food does.
“Chicken itself isn’t ‘cholesterol-lowering,’ explains Michelle Routhenstein, M.S., RD, CDCES, CDN. “The benefit comes primarily from what chicken replaces. If skinless chicken replaces a higher-saturated-fat food such as fatty beef or processed meat, LDL may improve. If it replaces fish, legumes or another similarly lean protein, you shouldn’t necessarily expect an additional cholesterol benefit.”
The Cut and How It’s Cooked Matter
Not all chicken cuts are equal. Skinless chicken breast is very low in saturated fat, while skin-on thighs contain more. Marinades, cooking methods and sauces can also affect the saturated fat content of your meal.
“Skinless, minimally processed chicken can be a lower-saturated-fat choice, but how you prepare it matters,” says Routhenstein. “Frying, breading, keeping the skin on, or adding butter and creamy sauces can significantly increase the saturated fat, so roasted, grilled, baked or air-fried chicken is generally the better choice for managing LDL cholesterol.”
It’s Not Consistently Linked to Higher Heart Disease Risk
“Regular consumption of chicken is not associated with increased risk for cardiovascular disease,” says Renee Korczak, Ph.D., RDN. Some research suggests that eating poultry isn’t associated with a higher risk of heart disease, stroke or death. Researchers have also found that replacing red or processed meat with poultry is associated with a lower risk of some cardiovascular outcomes. 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’s High in Dietary Cholesterol but Low in Saturated Fat
Shrimp sometimes gets a bad rap because it contains dietary cholesterol. However, saturated fat generally has a greater impact on blood cholesterol for 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’s low in saturated fat. For most people, the saturated fat and overall dietary pattern matter more for LDL than focusing on the cholesterol content of shrimp alone,” Korczak clarifies.
Shrimp also provides small amounts of omega-3 fatty acids, anti-inflammatory fats which can lower triglycerides and cholesterol levels.
Its Effect on Cholesterol Varies by Person
Dietary cholesterol doesn’t affect everyone the same way. Some people experience a greater rise in blood cholesterol when they consume more of it.
“Shrimp’s effect on LDL varies from person to person. Shrimp may raise LDL more in people who are hyperresponders to dietary cholesterol. Hyperresponders see a larger rise 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 an eating pattern that supports their individual cholesterol goals.,
How You Prepare It Matters
As with chicken, how you prepare shrimp can affect the nutritional profile of your meal. Battering and deep-frying it or tossing it in a creamy or buttery sauce can add saturated fat.
For a heart-healthier option, try grilling, roasting, steaming or sautéing shrimp with a small amount of an unsaturated fat, such as olive oil. Season it with herbs, spices or citrus for flavor without relying on butter-heavy sauces.
It Can Replace Foods Higher in Saturated Fat
“What shrimp replaces on your plate matters. Plain shrimp is low in saturated fat. Choosing it instead of a meat high in saturated fat may help your cholesterol profile,” says Routhenstein.
But replacing another lean protein with shrimp may not provide an additional LDL-lowering benefit, she adds. As with chicken, the overall pattern of foods you eat matters more than choosing one protein in isolation.
Chicken vs. Shrimp: Which Is Better for Your Cholesterol?
So, who wins the battle between chicken and shrimp? Both experts agree that there’s no clear winner for everyone.
“Chicken and shrimp can both fit into a heart-healthy diet,” says Korczak. “While the cholesterol content of chicken and shrimp can vary based on preparation method, avoiding creamy sauces, excess oils and butters are easy ways to prepare both healthfully.”
The better pick may depend on your goal. “If the specific goal is minimizing dietary cholesterol, skinless chicken breast generally has the advantage. If the goal is minimizing saturated fat while getting a high-quality protein, plain shrimp can be a good choice,” adds Routhestein.
How to Include Both in a Heart-Healthy Diet
Chicken and shrimp can both fit into 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. Pick up skinless chicken breast for the leanest option and trim any visible fat solids. For shrimp, choose plain raw or frozen shrimp over pre-breaded or pre-sauced options.
- Cook with heart-healthy fats. Marinate or lightly coat chicken and shrimp in 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 deep-frying.
- Limit high-fat sauces. Skip dunking shrimp in melted butter or tossing in creamy sauces and instead use herbs, spices, citrus juices or oil-based marinades.
- Pair them with fiber-rich foods. Pair chicken or shrimp with plenty of veggies, legumes and whole grains, which are fiber-rich and can help support healthy cholesterol levels.
Our Expert Take
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 higher in saturated fat. Shrimp contains more dietary cholesterol but very little saturated fat, and research suggests eating it doesn’t necessarily raise blood cholesterol levels in everyone. For both, the cut, cooking method and what they replace on your plate matter more. Dietitians recommend including both in a heart-healthy eating pattern, choosing minimally processed options, cooking with unsaturated oils, limiting high-saturated-fat sauces and pairing your protein with fiber-rich foods like vegetables, legumes and whole grains.