What Food Has the Highest Plant Sterols? Unveiling the Top Sources

November 5, 2025 •

4 min read

Specific vegetable oils and seeds contain the most concentrated amounts of plant sterols. This guide answers the key question of what food has the highest plant sterols and provides a comprehensive look at other excellent dietary sources that support cholesterol management.

Quick Summary

Vegetable oils like corn oil and certain seeds are the most potent sources of natural plant sterols. The highest-ranking options, how to incorporate them into your diet, and the difference between natural and fortified sources for heart health.

Key Points

Top Concentrated Source: Corn oil contains one of the highest concentrations of naturally occurring plant sterols, offering 686-952 mg per 100g.
Other High-Content Foods: Seeds like sesame and nuts such as almonds and pistachios are also rich in plant sterols, as are other vegetable oils like canola and sunflower oil.
Natural vs. Fortified: Natural food sources alone typically don't provide the 1.5-3g daily intake needed for significant therapeutic cholesterol reduction; fortified foods are often required.
How They Work: Plant sterols compete with and block the body's absorption of cholesterol in the digestive tract, which helps lower LDL ('bad') cholesterol levels.
Dietary Strategy: For optimal cholesterol management, combine a diet rich in natural plant sterol foods with fortified products like spreads or yogurt drinks, and consume them with meals.

The Highest Natural Sources of Plant Sterols

When seeking to maximize plant sterol intake, the most effective approach is to focus on the most concentrated natural sources. These are typically vegetable oils and certain types of seeds. Plant sterols, also known as phytosterols, are compounds found in plants that have a chemical structure similar to cholesterol. When consumed, they compete with cholesterol for absorption in the gut, which can lead to lower levels of LDL or "bad" cholesterol in the bloodstream.

Vegetable Oils: The Most Concentrated Source

Based on comprehensive food composition data, corn oil stands out as one of the richest natural sources of plant sterols, with content potentially ranging from 686 to 952 mg per 100 grams. Other high-ranking vegetable oils include:

Rapeseed Oil (Canola Oil): 250-767 mg per 100g.
Sunflower Oil: 263-376 mg per 100g.
Soybean Oil: 221-328 mg per 100g.
Olive Oil: 144-193 mg per 100g.
Pine Nut Oil: A specific study found total sterol content in pine nut oil to be as high as 5868 mg/kg, translating to approximately 587 mg per 100g.

Seeds and Nuts

After vegetable oils, seeds and nuts offer the next highest concentrations of plant sterols. These are excellent whole-food options for boosting daily intake.

Sesame Seeds: Contain high amounts of phytosterols, estimated around 714 mg per 100g according to some sources.
Pistachio Nuts: Listed as a good source.
Wheat Germ: A very concentrated source within the whole grains category, often cited with high sterol content.
Almonds, Peanuts, and Walnuts: Offer significant contributions of plant sterols.

Natural vs. Fortified: An Important Distinction

While consuming naturally rich foods is beneficial, relying solely on them may not be enough to achieve the therapeutic dose recommended for significant cholesterol reduction. For a noticeable effect (5-10% reduction in LDL-C), a daily intake of 1.5 to 3 grams (1,500 to 3,000 mg) of plant sterols or stanols is typically recommended. Given that most people get only 250-500 mg from their daily food, fortified products become a key part of therapeutic strategies.

Fortified Foods

Food manufacturers add plant sterols to a variety of products to help consumers reach the recommended intake level more easily. These products are often found in specific cholesterol-lowering lines.

Margarine and Spreads: Widely available fortified spreads can provide a daily dose of sterols in just a few servings.
Yogurt Drinks and Yogurt: Many brands offer small yogurt drinks and yogurt pots specifically designed for cholesterol management.
Orange Juice: Fortified juices are an easy way to get a dose of plant sterols with breakfast.
Cereals and Cereal Bars: Some breakfast cereals and snack bars are enhanced with plant sterols.

Comparison of Plant Sterol Content (mg per 100g)

To illustrate the difference in concentration, here is a comparison of plant sterol content for several food types based on various studies:


Food Source	Plant Sterol Content (mg/100g)	Primary Category
Corn Oil	686–952	Vegetable Oils
Sesame Seeds	~714	Seeds
Pine Nut Oil	~587	Vegetable Oils
Rapeseed (Canola) Oil	250–767	Vegetable Oils
Sunflower Oil	263–376	Vegetable Oils
Soybean Oil	221–328	Vegetable Oils
Wheat Germ	35–198	Cereals/Whole Grains
Rye	71–113	Cereals/Whole Grains
Avocado	75	Fruits
Almonds	~183 (average)	Nuts
Broccoli	39	Vegetables

Incorporating Plant Sterols into Your Diet

For a general, heart-healthy diet, integrating naturally rich sources is simple and delicious. For those seeking therapeutic benefits for cholesterol, a combination of natural foods and fortified products is the most practical strategy.

Tips for Boosting Your Natural Intake

Switch Cooking Oils: Use corn, canola, or sunflower oil for cooking and salad dressings instead of butter or lard.
Snack on Nuts and Seeds: A handful of almonds, walnuts, or pistachios can provide a solid boost.
Use Wheat Germ: Sprinkle wheat germ on yogurt, salads, or blend into smoothies to add fiber and sterols.
Embrace Whole Grains: Opt for whole-grain products like rye bread or oatmeal, which are better sources than refined grains.
Add Avocado to Meals: Include avocado in sandwiches, salads, or as a spread for a modest but healthy dose of sterols.

Using Fortified Foods Effectively

For cholesterol-lowering purposes, consistency is key. Consuming fortified foods with meals, especially your main meal, helps with the absorption of the sterols and maximizes their effectiveness. Combining a small serving of fortified spread on toast with a salad dressed in corn oil and topped with seeds is a great way to spread intake throughout the day.

Conclusion

While many plant-based foods contain some level of plant sterols, vegetable oils and certain seeds contain the highest concentrations. Corn oil and sesame seeds stand out as particularly rich natural sources. For individuals looking to achieve the cholesterol-lowering effects of plant sterols, relying solely on natural sources is unlikely to provide the necessary 1.5-3 grams daily. A combined strategy, incorporating both naturally rich foods and fortified products, is the most effective approach for managing cholesterol and supporting overall heart health. As always, dietary changes should be part of a broader healthy lifestyle. For more information, consult reliable health resources like HEART UK for guidance on healthy eating choices.

Frequently Asked Questions

Corn oil has been identified as one of the vegetable oils with the highest natural concentration of plant sterols, with content often falling between 686 and 952 mg per 100 grams.

Most people get only 250-500 mg of plant sterols from their natural diet, which is far below the 1.5-3 gram intake needed for a significant cholesterol-lowering effect. For therapeutic purposes, fortified foods or supplements are usually necessary.

Yes, seeds are an excellent source. Sesame seeds, for instance, are reported to have a very high plant sterol content, second only to corn oil among common natural foods.

Plant sterols and stanols are both plant-derived compounds that block cholesterol absorption. Stanols are the saturated version of sterols, and they work in a very similar way to achieve the same health benefits.

To maximize the effectiveness of fortified foods, consume them with meals. This ensures that the plant sterols can effectively compete with dietary cholesterol for absorption during the digestive process.

No, while most vegetable oils contain some plant sterols, their concentrations vary significantly. Corn oil, canola oil, and sunflower oil tend to have the highest amounts, while others like palm oil have much less.

Other foods containing plant sterols include whole grains (like wheat germ and rye), legumes (soybeans, dried peas), and smaller amounts can be found in fruits and vegetables like avocados, broccoli, and carrots.