Nutrient
Cholesterol
Recommended Daily Allowance: max 300 mg
Cholesterol is a fat-like substance needed for cell membranes and hormones. 80% is synthesized by the liver.
✅ Health Benefits
- Building material for cell membranes
- Vitamin D synthesis
- Sex hormone synthesis
- Bile acid production
⚠️ Deficiency Signs
- Hormonal disorders (rare)
- Depression
🛑 Excess
- Atherosclerosis
- Coronary heart disease
- Stroke
🏆 Top Sources in NeuroDiet Database
Fried eggs sunny-side up (2 eggs, 120g)
2 eggs (120g)
400 mg
2 eggs (120g)
Eggs Benedict (200g)
200g
380 mg
200g
Classic omelette (2 eggs, 130g)
130g
370 mg
130g
Fried liver (serving)
150g
350 mg
150g
Vegetable omelette (200g)
200g
300 mg
200g
Full English breakfast (serving)
400g
250 mg
400g
Fried squid (100g)
100g
233 mg
100g
Boiled squid (100g)
100g
233 mg
100g
Egg sandwich (1 pc)
160g
200 mg
160g
Foie gras (serving)
50g
200 mg
50g
💡 Interesting Facts
- Dietary cholesterol weakly affects blood levels — saturated fat matters more
- HDL is "good" cholesterol, LDL is "bad"
- Eggs are rehabilitated — 1–3 per day is safe for most
- Exercise raises HDL
Other Nutrients
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