Phytosterols
Plant sterols that help lower cholesterol.
What is Phytosterols?
Phytosterols are cholesterol-like compounds found in plants. Because they closely resemble cholesterol, they compete with it for absorption in the gut, which can modestly lower LDL ("bad") cholesterol. They are found naturally in vegetable oils, nuts and seeds, and are added to some fortified foods.
Health benefits of Phytosterols
- Can lower LDL cholesterol by blocking its absorption
- Naturally present in heart-healthy plant foods
- Used to fortify spreads and drinks aimed at cholesterol control
Top food sources of Phytosterols
See full rankingVegetable oils, nuts, seeds, whole grains, legumes and fortified spreads. Values shown per 100 g.
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D
9,060 mg
Oil, rice bran
1,190 mg
Oil, corn, industrial and retail, all purpose salad or cooking
968 mg
Oil, sesame, salad or cooking
865 mg
Seeds, sesame seeds, whole, dried
714 mg
Oil, wheat germ
553 mg
Seeds, sunflower seed kernels, dried
534 mg
Oil, safflower, salad or cooking, linoleic, (over 70%)
444 mg
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)
444 mg
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D
410 mg
Oil, sheanut
357 mg
Salad dressing, mayonnaise, soybean and safflower oil, with salt
347 mg
How much Phytosterols do you need?
There is no FDA Daily Value. About 2 g per day of added plant sterols/stanols is the amount shown to help lower LDL cholesterol.
Phytosterols deficiency
There is no requirement for phytosterols; they are a beneficial bonus of eating plant foods rather than an essential nutrient.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Phytosterols do?
Phytosterols are cholesterol-like compounds found in plants. Because they closely resemble cholesterol, they compete with it for absorption in the gut, which can modestly lower LDL ("bad") cholesterol. They are found naturally in vegetable oils, nuts and seeds, and are added to some fortified foods.
How much Phytosterols do I need per day?
There is no FDA Daily Value. About 2 g per day of added plant sterols/stanols is the amount shown to help lower LDL cholesterol.
Which foods are highest in Phytosterols?
Per 100 g, some of the richest sources are Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D, Oil, rice bran, Oil, corn, industrial and retail, all purpose salad or cooking, Oil, sesame, salad or cooking, Seeds, sesame seeds, whole, dried.
What happens if I don't get enough Phytosterols?
There is no requirement for phytosterols; they are a beneficial bonus of eating plant foods rather than an essential nutrient.