Foods High in Sterols: Top Sources

Sterols Foods high in sterols and how much you need · Sterols

Foods that have it

788

There's no official daily target for sterols.

Plant foods have little sterols, so it comes mostly from animal foods. The richest are beef, brain; mollusks, clam, mixed species and cheese, mexican, queso cotija.

Foods highest in sterols

Ranked from 788 foods in our catalog, one entry per food.

1

Beef, brain, cooked, simmered 2,635 mg

serving (85 g) · Offal dishes
2

Veal, brain, cooked, braised 2,635 mg

serving (85 g) · Offal dishes
3

Pork, brain, raw 1,866 mg

serving (85 g) · Offal dishes
4

Egg, duck, whole, fresh, raw 619 mg

egg (70 g) · Chicken and other birds
5

Cranberry, dried, cranberry powder 356 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits
6

Bean, black bean, turtle bean, in brine, canned 185 mg

serving (90 g) · Pulses
7

Pesto sauce, herb sauce 145 mg

serving (63 g) · Condiments
8

Sesame oil, salad or cooking 118 mg

tbsp (13.6 g) · Oils
9

Opossum, cooked, roasted 110 mg

serving (85 g) · Steaks and chops
10

Antelope, cooked, roasted 107 mg

serving (85 g) · Steaks and chops
11

Corn oil, maize oil 107 mg

tbsp (13.6 g) · Oils
12

Aubergine, eggplant, fried 105 mg

serving (85 g) · Cooked vegetables
13

Tofu, soft (with calcium sulfate) 105 mg

serving (85 g) · Pulse products
14

Rabbit, wild, cooked, stewed 105 mg

serving (85 g) · Steaks and chops
15

Coconut milk 98.8 mg

serving (240 g) · Vegetable juices
16

Rice cooking cream 96.6 mg

serving (240 g) · Cream
17

Rapeseed oil 94.6 mg

tbsp (13.6 g) · Oils
18

Lingonberry, dried, lingonberry powder 93 mg

serving (40 g) · Nuts, seeds and dried fruits
19

Champignon, fried 88.4 mg

serving (85 g) · Mushroom
20

Pheasant, leg, meat only, raw 88 mg

serving (110 g) · Chicken and other birds
21

Mayonnaise, 80% fat 84 mg

serving (15 g) · Salad dressings and mayonnaises
22

Spinach, fried 83 mg

serving (85 g) · Cooked vegetables
23

Kale, fried 79.7 mg

serving (85 g) · Cooked vegetables
24

Chickpea in unsalted water 73.9 mg

serving (90 g) · Pulses
25

Lentil, green/brown 71.8 mg

serving (35 g) · Pulses
26

Bilberry or blueberry, dried, bilberry powder 70.4 mg

serving (40 g) · Nuts, seeds and dried fruits
27

Lingonberry juice 67 mg

serving (240 g) · Juices
28

Popcorn, cooking oil 65.7 mg

serving (30 g) · Savoury snacks
29

Mushroom, fried 64.9 mg

serving (85 g) · Mushroom
30

Chicken nuggets, deep-fried, lactose-free 64.1 mg

serving (85 g) · Poultry dishes
31

Cooking fat, average 63.1 mg

serving (15 g) · Cooking and industrial fat
32

Chanterelle, fried 62.4 mg

serving (85 g) · Mushroom
33

Wheat germ 61.7 mg

serving (15 g) · Flour
34

French fries, deep-fried 60.9 mg

serving (70 g) · Fried potatoes, French fries
35

Croissant, home-made 59.6 mg

serving (55 g) · Savoury bakery
36

Mollusks, clam, mixed species, cooked, moist heat 57 mg

serving (85 g) · Crustaceans and molluscs
37

Cheese, mexican, queso cotija 55 mg

serving (55 g) · Cheese, ripened cheese
38

Cranberry lingonberry juice 54.8 mg

serving (240 g) · Juices
39

Tahini, sesami seed butter 52.7 mg

serving (30 g) · Condiments
40

Rice, long-grain, boiled, salt 49.7 mg

serving (140 g) · Rice
41

Potato wedges, oven-baked 49 mg

serving (110 g) · Fried potatoes, French fries
42

Pasta, wheat germ pasta 46.7 mg

serving (55 g) · Pasta
43

Almond butter 44.3 mg

serving (32 g) · Condiments
44

Chicken mince, fried 44.1 mg

serving (85 g) · Chicken and other birds
45

Fig 43.4 mg

serving (140 g) · Fruits
46

Rye grain, crushed 42.9 mg

serving (45 g) · Flour
47

Wheat whole, boiled 41.7 mg

serving (140 g) · Rice
48

Margarine 60%, average 40 mg

serving (15 g) · Margarine and fat spread >= 55%
49

Noodle, whole wheat 39.7 mg

serving (55 g) · Pasta
50

Wheat tortilla 38.5 mg

serving (55 g) · Sandwiches and burgers

Learn about sterols

What are sterols?

Sterols are found in plants, microorganisms, and animals. They are essential components of cell membranes and play a role in various biological processes, including the regulation of cholesterol levels in the body. Common sterols include cholesterol (found in animals), sitosterol and campesterol (found in plants), and ergosterol (found in microorganisms). These compounds contribute to maintaining cell structure and function, and plant sterols, in particular, have been shown to help lower cholesterol levels when included in the diet.

What do sterols do for the body?

Plant sterols play a crucial role in the body by helping to lower cholesterol levels. They compete with cholesterol for absorption in the digestive system, thereby reducing the amount of cholesterol that enters the bloodstream. This can have a positive impact on heart health and may help to reduce the risk of coronary heart disease.

How much sterols do I need?

There is no specific recommended daily intake for sterols. However, it is recommended to consume a diet that includes a variety of plant-based foods to naturally incorporate sterols into your diet. It's important to focus on overall healthy eating patterns rather than specific amounts of individual components like sterols.

What are the health benefits of sterols?

Sterols, such as sitosterol and campesterol, have been shown to help lower cholesterol levels, which can reduce the risk of heart disease.

What are some health risks associated with sterols?

While sterols such as cholesterol are essential for various bodily functions, including hormone production and cell membrane formation, high levels of cholesterol, particularly low-density lipoprotein (LDL) cholesterol, pose significant health risks. Elevated LDL cholesterol can lead to the buildup of plaque in the arteries, a condition known as atherosclerosis. This can narrow and harden the arteries, increasing the risk of cardiovascular diseases such as heart attacks and strokes. High cholesterol levels can also contribute to hypertension and increase the likelihood of developing type 2 diabetes.

What if your sterol levels are low?

A low intake of plant sterols may lead to higher levels of LDL cholesterol, which can increase the risk of heart disease. It's important to include sources of sterols such as vegetable oils, nuts, seeds, and whole grains in your diet to help maintain healthy cholesterol levels.

How do vegans get their sterol intake?

Vegans can obtain sterols from a variety of plant-based sources such as nuts, seeds, whole grains, and legumes.

Related nutrients

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