What Foods Have Plant Steroids in Them?

November 27, 2025 •

4 min read

Phytoecdysteroids are a specific class of plant steroids, with over 500 different types identified in more than 100 terrestrial plants. These compounds are naturally produced by plants as a defense mechanism against insects and are present in a variety of foods we consume daily. Learning what foods have plant steroids can help you incorporate these beneficial compounds into your diet, with common sources including spinach, quinoa, and asparagus.

Quick Summary

This guide provides an overview of foods containing naturally occurring plant steroids, explaining the different types found in edible plants. It details specific plant-based sources like spinach, quinoa, and vegetable oils, while summarizing their potential health benefits for humans.

Key Points

Phytoecdysteroids vs. Phytosterols: The two primary types of 'plant steroids' are phytoecdysteroids (like 20-hydroxyecdysone) and phytosterols, which have distinct structures and functions in the human body.
Spinach is a Key Source: Spinach is a notable source of the phytoecdysteroid 20-hydroxyecdysone (20-HE), which has been studied for its potential to support protein synthesis and physical performance.
Quinoa and Kaniwa are Rich in 20-HE: Quinoa seeds, and the related grain kaniwa, contain high levels of 20-HE, and extracts from these grains are being explored for anti-diabetic applications.
Phytosterols Help with Cholesterol: Widespread foods like vegetable oils, nuts, seeds, and whole grains contain phytosterols, known for their ability to help lower LDL ("bad") cholesterol levels.
Diverse Food Sources: You can increase your intake of plant steroids by eating a varied diet that includes greens like spinach and asparagus, ancient grains like quinoa and amaranth, and various nuts and seeds.
Natural vs. Fortified: Some foods are naturally rich in plant steroids, while others like certain margarines and juices have them added during processing to enhance health benefits.

Understanding Plant Steroids: Phytoecdysteroids and Phytosterols

When people refer to "plant steroids," they are typically talking about two main classes of compounds: phytoecdysteroids and phytosterols. Phytoecdysteroids are chemically similar to the molting hormones of insects and are naturally synthesized by plants. While they disrupt insect development, studies suggest they have beneficial, non-hormonal effects in mammals, including potential anabolic, adaptogenic, and hepatoprotective properties. Phytosterols, on the other hand, are another group of plant steroids structurally similar to cholesterol and are widely known for their ability to help lower LDL or "bad" cholesterol levels in humans. Both types are present in a range of everyday foods, making it easy to include them in a balanced diet.

Foods Rich in Phytoecdysteroids

Phytoecdysteroids, particularly the compound 20-hydroxyecdysone (20-HE), are found in several plant-based foods. Some of the most notable sources include:

Spinach: This leafy green is one of the most widely recognized food sources of phytoecdysteroids. Studies have found significant levels of 20-HE in spinach, which can vary depending on the plant's variety, age, and growing conditions. Some research suggests that 20-HE may promote protein synthesis and have performance-enhancing qualities.
Quinoa: As a "pseudo-cereal," quinoa is a powerhouse of nutrients and a rich source of phytoecdysteroids. Different varieties of quinoa, such as red and white, have been shown to contain varying concentrations of 20-HE. The leaching process from quinoa seeds also yields beneficial phytoecdysteroids and flavonoid glycosides.
Asparagus: This popular vegetable contains a notable amount of 20-HE and other phytoecdysteroids. Studies have quantified the ecdysterone content in asparagus stems, highlighting its potential therapeutic value as a nutraceutical.
Kaniwa: A lesser-known grain closely related to quinoa, kaniwa has been found to contain one of the highest concentrations of 20-HE among edible plants.
Amaranth: Certain species of amaranth, another pseudo-cereal from the Amaranthaceae family, are known to contain phytoecdysteroids like 20-hydroxyecdysone.

Foods Rich in Phytosterols

Phytosterols are present in a wider variety of plant foods and are often added to fortified products for their cholesterol-lowering effects.

Vegetable Oils: Oils like corn oil, soybean oil, sunflower oil, and canola oil are naturally rich in phytosterols.
Nuts and Seeds: Almonds, sunflower seeds, and sesame seeds are good natural sources of phytosterols.
Whole Grains: Whole wheat, brown rice, wheat germ, and other whole-grain products provide naturally occurring phytosterols.
Legumes: Beans, lentils, and dried peas are also natural sources of these plant steroids.
Fruits and Vegetables: Many fruits and vegetables contain smaller amounts of phytosterols, including apples, oranges, avocado, and broccoli.

Key Functions and Benefits of Plant Steroids in Food

Research into the health effects of plant steroids is ongoing, with promising results for both phytoecdysteroids and phytosterols:

Phytoecdysteroids: Beyond their potential role in protein synthesis and muscle growth, research has also highlighted other beneficial effects. Some studies indicate they may offer anti-diabetic, adaptogenic, and antioxidant properties. Their adaptogenic qualities suggest they help the body cope with stress and fatigue.
Phytosterols: The primary, well-documented benefit of phytosterols is their ability to reduce LDL cholesterol by inhibiting its absorption in the gut. This can contribute to a lower risk of heart disease. For this reason, many products like margarine, orange juice, and cereals are fortified with them.

Comparing Phytoecdysteroids vs. Phytosterols in Food


Feature	Phytoecdysteroids	Phytosterols
Primary Function (Human)	Potential anabolic, adaptogenic, antioxidant effects.	Reduces cholesterol absorption, contributing to lower LDL.
Common Sources	Spinach, quinoa, asparagus, kaniwa, amaranth.	Vegetable oils, nuts, seeds, whole grains, legumes.
Concentration in Plants	Can be highly concentrated in some plants; content varies.	Found widely in smaller amounts; often added to foods.
Molecular Structure	Polyhydroxylated steroids, similar to insect molting hormones.	Sterols, structurally similar to human cholesterol.

How to Incorporate Plant Steroids into Your Diet

Embrace Whole Grains: Opt for whole-grain versions of bread, pasta, and cereals to boost your intake of phytosterols naturally.
Add Leafy Greens: Include spinach in your salads, smoothies, and cooked meals to benefit from its phytoecdysteroid content.
Cook with Smart Oils: Use vegetable oils like corn or sunflower oil for cooking and salad dressings to incorporate phytosterols.
Snack on Nuts and Seeds: A handful of nuts or seeds makes an excellent snack rich in phytosterols.
Explore Quinoa and Kaniwa: Try these grains as a base for salads or as a side dish to enhance your intake of phytoecdysteroids.

Conclusion

Plant steroids, encompassing both phytoecdysteroids and phytosterols, are diverse and naturally occurring compounds with a variety of potential health-promoting effects. By incorporating foods like spinach, quinoa, asparagus, whole grains, and nuts into your diet, you can easily increase your intake of these beneficial plant-based compounds. While more research is always needed to fully understand their impact, the existing evidence points to clear advantages for metabolic function, cholesterol management, and potentially even athletic performance. Enjoying a varied, plant-rich diet is a simple and effective way to harness the natural power of these substances. For those with specific health concerns, discussing dietary changes with a healthcare professional is always a good practice.

For more in-depth information on the various phytoecdysteroids and their properties, see this comprehensive review from the National Institutes of Health: Phytoecdysteroids: Distribution, Structural Diversity, Biosynthesis, and Biological, Pharmacological, and Medicinal Effects.

Frequently Asked Questions

Plant sterols and plant steroids are both compounds found in plants. The term 'plant steroids' often colloquially refers to two types: phytoecdysteroids and phytosterols. Plant sterols, or phytosterols, are known for their cholesterol-lowering properties. Phytoecdysteroids, however, have a different structure and have been studied for potential anabolic or adaptogenic effects in mammals.

While it won't give you Popeye-level instant strength, spinach does contain a phytoecdysteroid called 20-hydroxyecdysone, which has shown potential to promote protein synthesis and increase strength in some studies. However, the amount needed to see significant effects is far greater than a typical serving, so it’s not a magic bullet for muscle growth. It’s part of a healthy diet, not a substitute for exercise.

For health benefits like lowering cholesterol with phytosterols, you may need more than a typical diet provides, which is why fortified foods and supplements are common. For phytoecdysteroids, the amount in common foods is also generally low, and supplement use is more common for those seeking specific effects. Regular consumption of foods like quinoa and spinach still contributes to overall health.

Some of the richest food sources for phytoecdysteroids, and specifically 20-hydroxyecdysone, include grains like quinoa and kaniwa, and vegetables such as spinach and asparagus.

Yes, plant steroids from natural food sources are widely considered safe for consumption. Foods containing these compounds have been part of the human diet for centuries. In supplement form, phytoecdysteroids like 20-HE are monitored by anti-doping agencies but are not currently prohibited, though research continues. Consulting a doctor before starting any new supplement is recommended.

Consuming foods fortified with plant sterols can be an effective way to lower LDL cholesterol. For example, eating at least 2 grams of plant sterols per day, often found in fortified products like margarine and orange juice, may lower LDL cholesterol by 5 to 10%.

Beyond potential athletic benefits, phytoecdysteroids have demonstrated other therapeutic properties in studies, including antioxidant, anti-inflammatory, anti-diabetic, and hepatoprotective effects. Research continues to explore their full range of benefits.