Phytosterols
Plant based compound related to cholesterol; helps lower cholesterol
- Helps excretion of cholesterol in feces
- Interferes with intestinal absorption of dietary cholesterol
- Vegetarians typically have higher intake from plant foods
Health Benefits:
- helps lower LDL (bad) cholesterol levels
- helps lower total cholesterol
- food effects thought to be better than supplements
- claims of colorectal cancer prevention or weight loss are unsupported
Low intake of Phytosterols
Symptoms of low Phytosterols intake
- High LDL (bad) cholesterol levels
Causes of low Phytosterols intake
- Diet low in plant foods are low in phytosterols
Excess intake of Phytosterols
Symptoms of excess intake of Phytosterols
- Constipation
- Discoloration of stool
- Flatulence
- Heartburn
- Nausea
- Upset stomach
At risk for excess Phytosterols
- Avoid health risks such as heart attack, stroke
- Can help prevent cancer
- Can help prevent diabetes
- Can help prevent obesity
- Safely lower cholesterol levels
Phytosterols Content in Foods
Foods High in Phytosterols
| Food | Serving Size | Phytosterols |
|---|---|---|
| Sesame seeds, whole, dried | 1 oz | 200 mg |
| Sunflower seeds, dried | 1 oz | 150 mg |
| Corn oil | 1 Tbsp | 131 mg |
| Green soybeans | 1 cup | 128 mg |
| Tropical trail mix | 1 cup | 112 mg |
| Cheese flavored puffs or twists | 1 oz | 87.6 mg |
| Peanuts, all types, raw | 1 oz | 61 mg |
| Pistachio nuts | 1 oz | 60 mg |
| Mayonnaise | 1 Tbsp | 48 mg |
| Cashews | 1 oz | 45 mg |
| Navel oranges, sections | 1 cup | 39.6 mg |
| Kidney beans | 1 oz | 35.6 mg |
| Vegetable oil | 1 Tbsp | 33.7 mg |
| Almonds, dry roasted | 1 oz | 33 mg |
| Peanut butter, smooth or chunky | 2 Tbsp | 32.6 mg |
| Biscuits, plain or buttermilk | 1 biscuit, 4" | 30 mg |
| Olive oil | 1 Tbsp | 29.8 mg |
| Margarine, regular | 1 Tbsp | 29.4 mg |
| Pecans | 1 oz | 28.6 mg |
| English walnuts | 1 oz | 20.2 mg |
| Strawberries, sliced | 1 cup | 19.9 mg |
| Banana | 1 medium | 18.9 mg |
| Potato w/skin | 1 large | 18.5 mg |
| Cauliflower | 1 cup | 18 mg |
| Lentils | 1 oz | 16 mg |
| Peaches | 1 medium | 15 mg |
| Apples w/skin, chopped | 1 cup | 15 mg |
| Green leaf lettuce, shredded | 1 cup | 13.7 mg |
| Lemons | 1 medium | 13 mg |
| Plums, sliced | 1 cup | 11.6 mg |
Foods Low in Phytosterols
| Food | Serving Size | Phytosterols |
|---|---|---|
| Soy chips | 1 oz | 0.6 mg |
| Turkey bologna | 1 oz | 0.6 mg |
| Hot dog | 1 unit | 0.8 mg |
| Fish stick, frozen | 1 stick 4" | 0.8 mg |
| Banana pepper | 1 small 4" | 1 mg |
| Ketchup | 1 Tbsp | 1.1 mg |
| English muffin, raisin-cinnamon | 1 unit | 1.1 mg |
| Horseradish, prepared | 1 Tbsp | 1.3 mg |
| Ham sliced, Pepperoni | 1 oz | 1.4 mg |
| Pork loin, boneless w/fat, pan-fried | 3 oz | 1.7 mg |
| Coconut milk | 1 cup | 2.4 mg |
| Cereals, ready to eat oat, corn, wheat squares, maple flavored | 1 cup | 2.4 mg |
| Jams, jellies | 1 Tbsp | 2.4 mg |
| Spinach, raw | 1 cup | 2.7 mg |
| Hummus, homemade | 1 oz | 3.1 mg |
| Sandwich cracker w/peanut butter filling | 1 cracker | 3.4 mg |
| Pork chops, lean, pan fried | 3 oz | 3.4 mg |
| Egg, cooked | 1 large | 3.7 mg |
| Pickles, sweet | 1 oz | 3.9 mg |
| Onions | 1 oz | 4.2 mg |
| Pickles, dill or kosher | 1 spear | 4.9 mg |
| Green or red grapes | 1 cup | 6 mg |
| Asparagus | 1 oz | 6.7 mg |
| Fruit toaster pastries | 1 unit | 7 mg |
| Cucumber w/peel, sliced | 1 cup | 7.3 mg |
| Tomato, whole | 1 medium | 8.6 mg |
| Potato chips | 1 oz | 9.5 mg |
| Cabbage, chopped | 1 cup | 9.8 mg |
| Pineapple chunks | 1 cup | 9.9 mg |
| Green pepper, sweet | 1 medium | 10.7 mg |
References
HAN, J.-H., YANG, Y.-X., & FENG, M.-Y. (2009). Contents of Phytosterols in Vegetables and Fruits Commonly consumed in China. Science Direct. https://www.sciencedirect.com/science/article/pii/S0895398809600015
Phytosterols (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 9, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1283
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