Plant Sterol Content of Foods

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Food NamePlant Sterols
Butter oil, anhydrous0
Coffee whitener (non dairy), liquid13
Dessert topping (non dairy), powdered36
Dessert topping (non dairy), powdered, prepared with whole milk0
Dessert topping (non dairy), pressurized20
Dessert topping (non dairy), frozen, semisolid23
Milk, fluid, partly skimmed, 2% M.F.0
Milk, fluid, partly skimmed, 1% M.F.0
Egg, chicken, dried, whole0
Egg, chicken, dried, whole, stabilized0
Egg, chicken, white, pan dried, flakes0
Egg, chicken, white, spray dried, powder0
Egg, chicken, yolk, dried0
Butter, unsalted4
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.






Plant Sterol

Sterols, also known as steroid alcohols, are a subgroup of the steroids and an important class of organic molecules. They occur naturally in plants, animals, and fungi, with the most familiar type of animal sterol being cholesterol.

Sterols and related compounds play essential roles in the physiology of eukaryotic organisms. For example, cholesterol forms part of the cellular membrane in animals, where it affects the cell membrane's fluidity and serves as secondary messenger in developmental signaling. In humans and other animals, corticosteroids, such as cortisol act as signaling compounds in cellular communication and general metabolism. Sterols are common components of human skin oils.

Plant sterols and stanols are substances that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. Since they have powerful cholesterol-lowering properties, manufacturers have started adding them to foods. You can now get stanols or sterols in margarine spreads, orange juice, cereals, and even granola bars.

On a molecular level, sterols and stanols look a lot like cholesterol. So when they travel through your digestive tract, they get in the way. They can prevent real cholesterol from being absorbed into your bloodstream. Instead of clogging up your arteries, the cholesterol just goes out with the waste.

Foods Highest in Plant Sterol Content

List of foods highest in plant sterol. Plant sterol content is in mg per 100 g of food weight.



Plant Sterol (mg)
Foods High in Plant Sterol Content (100 g)

1190
Vegetable oil, rice bran

968
Vegetable oil, corn

865
Vegetable oil, sesame

714
Seeds, sesame seeds, whole, dried

553
Vegetable oil, wheat germ

534
Seeds, sunflower seed kernels, dried

444
Vegetable oil, safflower, oleic (70% and over)

444
Vegetable oil, safflower, linoleic (70% and over)

385
Margarine, stick, composite

324
Vegetable oil, cottonseed

276
Vegetable oil, poppyseed

266
Vegetable oil, apricot kernel

266
Vegetable oil, almond

256
Spices, cloves, ground

250
Vegetable oil, soybean

244
Spices, sage, ground

223
Salad dressing, mayonnaise, commercial, regular

221
Vegetable oil, olive

220
Peanuts, all types, raw

214
Nuts, pistachio nuts, raw

214
Nuts, pistachio nuts, dry roasted

214
Nuts, pistachio nuts, dry roasted, salted

212
Spread, 20% butter / 80% margarine

210
Margarine, tub, composite

207
Vegetable oil, peanut

203
Spices, oregano, ground

201
Vegetable oil, cocoa butter

181
Snacks, potato chips, plain, salted

180
Vegetable oil, grapeseed


Plant Sterol (mg)
Foods High in Plant Sterol Content (100 g)

176
Salad dressing, french, homemade, unspecified oil

176
Vegetable oil, walnut

175
Spices, paprika

163
Spices, thyme, dried

161
Soybeans, dry, raw

158
Nuts, cashew nuts, dry roasted, salted

158
Nuts, cashew nuts, dry roasted

150
Snacks, vegetable chips

148
Shortening, household, soybean (hydrogenated) and palm

141
Nuts, pine nuts, pignolia, dried

140
Spices, fenugreek seed

136
Nuts, almonds, dried, unblanched

135
Peas, split, raw

133
Spread, 50% butter / 50% margarine

132
Shortening, industrial, for frying (liquid), soybean

130
Nuts, almonds, oil roasted, unblanched, salted

130
Nuts, almonds, oil roasted, unblanched

129
Candies, chocolate, dark, 70-85% cacao solids

127
Beans, kidney, all types, raw

124
Broadbeans (fava beans), dry, raw

124
Spices, dill seed

123
Sweets, baking chocolate, unsweetened, square

120
Vegetable oil, hazelnut

118
Nuts, almonds, dry roasted, unblanched, salted

118
Spices, mustard seed, yellow

118
Nuts, almonds, dry roasted, unblanched

116
Nuts, almonds, dried, blanched

116
Candies, chocolate, dark, 60-69% cacao solids

116
Nuts, filberts or hazelnuts, dried, blanched

116
Nuts, macademia (bushnuts, queensland), raw

114
Nuts, macadamia, dry roasted, salted


Plant Sterol (mg)
Foods High in Plant Sterol Content (100 g)

114
Nuts, macadamia, dry roasted, unsalted

110
Margarine-like spread, tub or bottle, vegetable oil, 60% fat, unsalted

110
Nuts, filberts or hazelnuts, dry roasted, unblanched

108
Nuts, pecans, oil roasted

108
Nuts, pecans, oil roasted, salted

108
Nuts, walnuts, black, dried

106
Spices, basil, dried

104
Candies, chocolate, dark, not further specified

102
Peanut butter, chunk type, fat and sugar added

102
Nuts, pecans, dried

102
Peanut butter, chunk type, fat, sugar and salt added

102
Candies, chocolate, dark, 45-59% cacao solids

102
Peanut butter, smooth type, fat and sugar added

102
Peanut butter, smooth type, fat, sugar and salt added

100
Vegetable oil, sunflower, linoleic (less than 60%)

100
Vegetable oil, sunflower, linoleic (60% and over)

97
Salad dressing, mayonnaise type, commercial, regular

97
Salad dressing, mayonnaise, reduced fat, no cholesterol

96
Spices, poultry seasoning

96
Nuts, filberts or hazelnuts, dried, unblanched

95
Vegetable oil, palm kernel

95
Egg substitute, frozen (yolk replaced)

95
Vegetable oil, babassu

94
Carrot, dehydrated

92
Spices, pepper, black

89
Spices, poppy seed

87
Spices, onion powder

86
Vegetable oil, coconut

85
Nuts, pecans, dry roasted

85
Nuts, pecans, dry roasted, salted

83
Spices, pepper, red or cayenne


Plant Sterol (mg)
Foods High in Plant Sterol Content (100 g)

83
Spices, ginger, ground

83
Spices, chili powder

82
Spices, turmeric, ground

82
Spices, spearmint, dried

81
Spices, tarragon, dried

80
Snacks, trail mix, tropical

78
Avocado, raw, california

78
Avocado, raw, all commercial varieties

76
Beans, adzuki, raw

76
Spices, caraway seed

75
Sandwich spread, with chopped pickle, regular, unspecified oils

73
Spices, mace, ground

72
Nuts, walnuts, English or Persian, dried

72
Spices, curry powder

71
Spices, pumpkin pie spice

69
Salad dressing, mayonnaise, reduced fat

68
Spices, cumin seed

67
Salad dressing, buttermilk, light

66
Spices, fennel seed

66
Salad dressing, oil and vinegar, homemade

66
Salad dressing, ranch dressing, commercial, regular

62
Salad dressing, mayonnaise, imitation, soybean

62
Spices, nutmeg, ground

61
Spices, allspice, ground

60
Spices, celery seed

60
Spices, marjoram, dried

58
Spices, rosemary, dried

57
Lentils, pink, raw

55
spices, pepper, white

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