What are the richest naturally occuring sources of phytosterols?

December 2, 2025 •

3 min read

The typical Western diet provides an estimated 150-450 mg of phytosterols daily, but certain plant-based foods contain significantly higher concentrations. Knowing what are the richest naturally occuring sources of phytosterols can help optimize dietary intake, especially for managing cholesterol.

Quick Summary

Find out which foods naturally contain the highest amounts of these beneficial plant compounds. The most concentrated sources include specific vegetable oils, various nuts, and certain seeds, all of which contribute to a healthy diet.

Key Points

Vegetable Oils: The most concentrated natural source of phytosterols, with rice bran, corn, and rapeseed oils topping the list.
Nuts and Seeds: Excellent and convenient sources, especially pistachios, sunflower seeds, and sesame seeds, which are great for snacking or adding to meals.
Legumes and Grains: Contribute significant amounts of phytosterols to the diet over time due to higher consumption volume, particularly soybeans, peas, and whole grains like wheat germ.
Cardiovascular Benefits: Phytosterols help lower LDL cholesterol by competing with it for absorption in the gut, making them a valuable component of a heart-healthy diet.
Refining Effects: The processing of vegetable oils, particularly deodorization, can reduce phytosterol levels, so less refined options are often richer.
Dietary Strategy: For optimal intake, prioritize incorporating a wide variety of plant foods into your diet rather than relying on a single source.

Understanding Phytosterols and Their Benefits

Phytosterols, also known as plant sterols, are natural compounds found in plant cell membranes. Their chemical structure is remarkably similar to that of cholesterol, which is the key to their cholesterol-lowering properties. When consumed, phytosterols compete with dietary cholesterol for absorption in the digestive tract. This competition limits the amount of cholesterol the body absorbs and can lead to a significant reduction in LDL (low-density lipoprotein) or “bad” cholesterol levels. For this reason, numerous health organizations advocate for increasing the intake of phytosterol-rich foods as part of a heart-healthy diet.

While phytosterols are present in all plant foods, their concentration varies widely. The most potent sources are found in the fat-containing parts of plants, such as oils, nuts, and seeds. The most common phytosterols in the human diet are beta-sitosterol, campesterol, and stigmasterol. The journey to naturally boost your intake starts with identifying the foods that pack the most potent phytosterol punch.

Top Tier: Vegetable Oils

Vegetable oils represent the most concentrated natural source of phytosterols, with some varieties containing well over 500 mg per 100 grams.

Rice Bran Oil: Often exceeding 1,800 mg per 100g, this is an exceptionally rich source.
Corn Oil: Another high-concentration source, reaching nearly 1,000 mg per 100g.
Rapeseed Oil (Canola Oil): Studies show an average of 893 mg per 100g.
Sesame Oil: Provides over 600 mg of phytosterols per 100g.
Wheat Germ Oil: Known for being particularly rich in these compounds.

Refining processes can reduce the phytosterol content, so choosing unrefined versions may preserve higher levels.

High-Concentration Nuts and Seeds

Nuts and seeds are excellent, concentrated sources that can easily be added to your diet.

Phytosterol Content Examples (mg/100g)

Pistachios: Around 271 mg.
Sunflower Seeds: Approximately 270 mg.
Sesame Seeds: Very high in phytosterols.
Wheat Germ: Delivers about 344 mg.
Almonds: Around 161 mg.
Flaxseed: Estimated at 210 mg.

These also provide healthy fats, fiber, and other beneficial nutrients.

Grains and Legumes

Although they have lower concentrations per serving than oils, nuts, or seeds, grains and legumes contribute significantly due to typical consumption amounts.

Legumes: Raw soybeans (approx. 149 mg per half-cup) and raw green peas (about 133 mg per half-cup) are good sources.
Whole Grains: Rye, wheat bran, and barley contain notable amounts, with wheat bran being a significant source of phytostanols.

Fruits and Vegetables

Fruits and vegetables contribute smaller amounts but are important for overall nutrient intake.

Corn: Contains 70 mg per 100g.
Avocado: Offers around 75 mg per 100g.
Cruciferous Vegetables: Broccoli and cauliflower have modest levels that can contribute over time.

Comparison Table: Phytosterol Content in Key Food Groups


Food Group	Example Foods	Phytosterol Content (mg/100g)	Notes
Vegetable Oils	Rice Bran Oil, Corn Oil, Rapeseed Oil	> 890 mg/100g	Highest concentration per unit of weight
Seeds	Sunflower Seeds, Sesame Seeds, Wheat Germ	> 270 mg/100g	Excellent sources for sprinkling on food
Nuts	Pistachios, Almonds	> 160 mg/100g	Great snack option, also high in healthy fats
Legumes	Soybeans, Green Peas	> 130 mg/100g	Significant sources through regular dietary intake
Whole Grains	Wheat Bran, Rye, Barley	> 45 mg/100g	Contributes considerably due to volume consumed
Fruits & Vegetables	Corn, Avocado, Broccoli	Varies (10-75 mg/100g)	Lower concentration, but adds to total intake

How to Optimize Your Phytosterol Intake

Getting phytosterols from natural sources is recommended to ensure intake of other essential nutrients. To boost your intake:

Use high-phytosterol oils for cooking.
Snack on nuts and seeds.
Add seeds to meals.
Include legumes regularly.
Choose whole grains and add wheat germ.

The Linus Pauling Institute is a good resource for more information on phytochemicals.

Conclusion: Prioritize a Varied Plant-Based Diet

To consume the richest naturally occuring sources of phytosterols, focus on a varied, whole-foods, plant-based diet. While vegetable oils are most concentrated, nuts, seeds, legumes, and whole grains provide substantial amounts that contribute to overall intake. Prioritizing these foods can naturally increase your phytosterol consumption and support heart health.

Frequently Asked Questions

Phytosterols and phytostanols are both plant-based sterols. The main difference is their chemical structure: phytostanols are a saturated form of phytosterols. Both function similarly to inhibit cholesterol absorption.

Phytosterols compete with dietary cholesterol for absorption in the small intestine. Because they are structurally similar to cholesterol, they displace it from the absorption process, which reduces the total amount of cholesterol absorbed by the body.

Fortified foods, such as certain margarines and yogurts, contain added plant sterols and can help people reach therapeutic doses (often 2 grams/day) needed for significant LDL cholesterol reduction. However, getting phytosterols from natural, whole food sources also provides other essential nutrients like fiber.

The amount of naturally occurring phytosterols in a typical diet is generally not enough to produce the significant LDL-lowering effect seen with therapeutic doses (1.5-3 grams/day). Most people will need to increase their intake of fortified foods or supplements to reach this level.

Yes, cooking can affect phytosterol content. High-temperature cooking, especially deep frying, can lead to some degradation of phytosterols in oils. However, the effect may be minor for short cooking times.

Beta-sitosterol is the most abundant phytosterol in the human diet, accounting for about 60-70% of total intake.

For most people, normal dietary intake is safe. However, in people with a rare genetic disorder called sitosterolemia, phytosterols can build up to high levels and increase the risk of heart disease. Eating a balanced diet with a variety of fruits and vegetables is recommended to ensure proper nutrient absorption.