Which Oil Has the Most Plant Sterols? Understanding Phytosterol-Rich Options

December 7, 2025 •

3 min read

According to the Cleveland Clinic, a diet containing 2 grams of plant sterols daily can reduce LDL cholesterol by 8–10%. This makes knowing which oil has the most plant sterols a critical piece of information for managing cardiovascular health through dietary choices.

Quick Summary

An analysis of edible vegetable oils reveals significant variation in plant sterol content, with rice bran oil, corn oil, and wheat germ oil consistently ranking among the highest. Their cholesterol-lowering properties are tied to these beneficial compounds, though processing methods and specific varieties can influence final concentrations.

Key Points

Rice Bran Oil is a Top Source: Scientific studies consistently show rice bran oil has one of the highest concentrations of plant sterols, often exceeding 1,800 mg per 100 grams.
Corn Oil is Also Very High: Corn oil is another rich source, with high phytosterol levels that contribute to its cholesterol-lowering effects.
Processing Matters: Unrefined and cold-pressed oils generally contain more plant sterols than highly refined versions, which can lose some beneficial compounds during processing.
How They Work: Plant sterols compete with dietary cholesterol for absorption in the intestines, which helps to lower LDL ('bad') cholesterol levels in the blood.
Combine with a Healthy Diet: For best results, use high-sterol oils as part of an overall heart-healthy diet rich in plant-based foods and low in saturated fats.
Wheat Germ Oil is Very Potent: Some studies indicate wheat germ oil can have a higher total sterol content than rice bran oil, making it another excellent option.
Fortified Foods Offer Convenience: Foods with added plant sterols, such as certain spreads and yogurts, provide a convenient way to boost daily intake.

Rice Bran Oil and Corn Oil Lead the Way

Based on several scientific studies, rice bran oil typically contains the highest concentration of total plant sterols, or phytosterols, among commercially available edible oils. Research published in PMC and other sources indicates that rice bran oil can provide nearly 1,900 mg of total phytosterols per 100 grams, though the specific amount can vary based on processing and origin. Following closely behind is corn oil, another rich source, often containing upwards of 950 mg per 100 grams.

The Role of Plant Sterols in Heart Health

Plant sterols are naturally occurring compounds that mimic cholesterol in structure. When consumed, they compete with dietary cholesterol for absorption in the intestines. This process effectively blocks some of the cholesterol from entering the bloodstream, leading to lower levels of LDL, or "bad," cholesterol. This has a protective effect against the development of coronary heart disease. Regular consumption of plant sterol-rich foods, as part of a balanced diet, is a proven strategy for supporting cardiovascular health.

Comparison of Plant Sterol Content in Common Vegetable Oils

To provide a clear perspective, here is a comparison of the typical total plant sterol content found in several popular vegetable oils. It's important to note that these figures can vary depending on refining methods and the specific cultivar used.


Vegetable Oil	Typical Plant Sterol Content (mg/100g)	Notes
Rice Bran Oil	1,300–2,800+	Exceptionally high content, but specific levels are dependent on processing.
Wheat Germ Oil	2,400+	Research indicates very high levels, often exceeding rice bran in some studies.
Corn Oil	500–1,400+	Consistently high source of beta-sitosterol and other phytosterols.
Rapeseed (Canola) Oil	550–1,400+	A very good source, with higher levels in unrefined, cold-pressed versions.
Sesame Oil	637+	Rich in sesamin compounds, offering additional health benefits.
Flaxseed Oil	466+	Contains a moderate amount of sterols alongside high omega-3 content.
Soybean Oil	355+	A common source, though typically lower in sterols than rice bran or corn oil.
Olive Oil	150–290+	Moderate content, with levels higher in extra virgin varieties.
Sunflower Oil	250–440+	Content can vary based on the seed cultivar, with some varieties bred to have higher levels.

Considerations for Maximizing Intake

To maximize the intake of plant sterols from cooking oils, one must consider several factors beyond just the raw concentration. First, the processing method is critical. Unrefined and cold-pressed oils tend to retain more of their natural phytosterols compared to highly refined oils, which lose some of these compounds during processes like bleaching and deodorizing. For instance, a cold-pressed rapeseed oil offers more benefits than a standard, refined version. Cooking methods also play a role, as heating oil to high temperatures can degrade some compounds, though plant sterols are relatively stable. Incorporating high-sterol oils in uncooked dishes like salad dressings is an excellent way to ensure maximum retention.

Beyond the Highest Numbers

While the search for the single highest source is useful, a more holistic approach to dietary intake is more practical. A balanced diet rich in various whole-plant foods like nuts, seeds, and whole grains, combined with intelligent use of high-sterol oils, will be the most effective strategy for managing cholesterol. For example, incorporating a blend of oils can provide a wider spectrum of beneficial fats and compounds. Additionally, fortified foods like certain margarines and yogurts offer a convenient and effective way to meet the recommended daily intake of 1.5–2.4 grams of plant sterols. Combining these approaches as part of a heart-healthy, low-saturated fat diet is the most robust strategy for cholesterol management.

Conclusion

For those specifically looking for the highest concentration of naturally occurring plant sterols in a cooking oil, rice bran oil and corn oil are consistently identified as top contenders based on numerous scientific studies. However, wheat germ oil is another significant source, and unrefined rapeseed (canola) oil also offers substantial levels. The ultimate choice should factor in cooking use, taste preference, and overall dietary balance. By selecting a high-sterol oil and utilizing it appropriately, individuals can effectively leverage the cholesterol-lowering properties of these beneficial plant compounds to support their cardiovascular health. For more detailed information on cardiovascular health, consult resources from authoritative health organizations like the American Heart Association.

Frequently Asked Questions

The primary function of plant sterols is to help lower blood cholesterol levels by blocking the absorption of cholesterol in the intestines.

Yes, highly refining oil can reduce its plant sterol content through processes like bleaching and deodorizing. Unrefined or cold-pressed oils typically retain more of these compounds.

To effectively lower cholesterol, health organizations recommend consuming between 1.5 and 2.4 grams of plant sterols per day.

While cooking oils are a great source, reaching the recommended daily intake often requires a significant and unrealistic amount of oil. Combining high-sterol oils with other plant-based foods and fortified products is a more practical approach.

Plant sterols are generally safe for most healthy people. However, they are not recommended for individuals with the rare genetic condition sitosterolemia, or for pregnant/breastfeeding women and young children without medical supervision.

Beyond oils, plant sterols are found in nuts, seeds, whole grains, fruits, and vegetables. Fortified foods like margarine, yogurt, and orange juice are also excellent sources.

Yes, plant sterols and statins can be taken together and have an additive effect. They work differently to lower cholesterol; statins reduce liver production, while sterols block intestinal absorption.