Structural analogues of cholesterol that compete with it for intestinal absorption. The basis of an authorised cholesterol-lowering claim at supplemented doses.
18 foods, grouped by presence band. Bands are used instead of amounts because compound content swings widely with cultivar, soil, storage and preparation — a single number per food would look more precise than the measurements justify.
Consistently reported in this food in amounts researchers treat as meaningful.
Persea americana
A large single-seeded berry with dense, oily flesh, unusual among fruits for being mostly fat rather than carbohydrate. It ripens…
Persea americana
Oil pressed from the flesh rather than the seed of the avocado, dominated by monounsaturated fat and stable at high cooking…
Cucurbita pepo
The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…
Sesamum indicum
Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…
Glycine max
The legume behind tofu, soy milk, tempeh and miso, eaten either as mature dry beans or as edamame, the immature green pod…
Helianthus annuus
The hulled kernels of the sunflower, one of the densest common food sources of vitamin E. The USDA reference entry is for the…
Recorded in this food without a dependable quantity attached to it.
Prunus dulcis
The edible seed of a stone fruit closely related to the peach, eaten raw, roasted or ground into flour and butter. The USDA…
Bertholletia excelsa
Large seeds harvested from wild Amazonian trees, notable for concentrating selenium from the soil to a degree no other common…
Anacardium occidentale
The kidney-shaped seed that grows beneath the cashew apple, always sold shelled and heat-treated because the shell contains…
Olea europaea
Oil pressed mechanically from olives without heat or solvents, retaining the phenolic fraction that refining removes. Phenolic…
Corylus avellana
The round nut of the hazel shrub, mostly grown in Turkey and Italy and largely destined for confectionery. The USDA reference…
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
Macadamia integrifolia
A hard-shelled Australian nut with the highest fat content of any common nut, dominated by monounsaturated fat including the…
Arachis hypogaea
Botanically a legume that ripens underground, not a tree nut, though its fat content and culinary use put it with the nuts. The…
Carya illinoinensis
A hickory nut native to North America, close relative of the walnut and similarly rich in unsaturated fat. The USDA reference…
Pistacia vera
The green seed of a small desert tree, usually sold roasted in a split shell. The USDA reference entry is for the raw kernel…
Sesamum indicum
Oil pressed from sesame seeds, sold either as a light-coloured neutral cooking oil or as the dark, strongly flavoured oil pressed…
Juglans regia
The wrinkled kernel of the walnut tree, unusual among common nuts for being dominated by polyunsaturated rather than…