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Soybean oil - nutritional information
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Soybean oil

🔥 900 Calories
🥑 100g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Oils
Soybean oil
Energy density
Dense
900 kcal per 100g
Macro energy profile
Fat-led
0% Protein · 0% Carbohydrates · 100% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

900
kcal/100g
Protein
0g
Carbohydrates
0g
Fat
100g

About Soybean oil

Soybean oil is a widely used vegetable oil extracted from the seeds of the soybean plant (Glycine max). Originating from East Asia, it has become a staple in global cooking and food production due to its versatility and relatively inexpensive production costs. Soybean oil is commonly found in processed foods, salad dressings, and as a cooking oil in various culinary applications. Its mild flavor and high smoke point make it ideal for frying, sautéing, and baking. Nutritionally, soybean oil is a source of polyunsaturated fats, particularly omega-3 and omega-6 fatty acids, which are essential for heart health and overall well-being. With a caloric density of 900 calories per 100 grams, it provides a concentrated source of energy. Although it contains no protein or carbohydrates, it is rich in fats, making it suitable for high-energy dietary needs while also being a component of many plant-based diets. However, it is essential to consume soybean oil in moderation to maintain a balanced diet.

Health Benefits

Supports heart health due to its unsaturated fat composition.
Contains omega-3 and omega-6 fatty acids, promoting healthy skin and hair.
May help reduce inflammation in the body.
Potentially lowers cholesterol levels when used in place of saturated fats.
Rich in Vitamin K, which is essential for blood clotting and bone health.
May aid in maintaining healthy blood sugar levels.
Can support cognitive function due to the presence of essential fatty acids.
Acts as a source of energy for athletes and active individuals.
Can improve the absorption of fat-soluble vitamins A, D, E, and K.
Serves as a versatile cooking oil that can be used in a variety of dishes.

Recommended Food Pairings

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Soybean oil pairs well with salad greens, enhancing the absorption of fat-soluble vitamins.
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Use it in marinades for meats or tofu to add moisture and flavor.
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Combine with vinegar or citrus for dressings that complement roasted vegetables.
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Ideal for sautéing garlic or onions, as it allows for a rich flavor base in dishes.
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Perfect for baking, especially in recipes for cakes and pastries, to maintain moistness.

How to Consume

Serving size
1 tablespoon (15g)
Frequency
Use in moderation as part of a balanced diet, ideally 2-3 times per week.
  • •Use it for frying due to its high smoke point.
  • •Incorporate into salad dressings for added flavor.
  • •Use in marinades to enhance the taste of grilled dishes.
  • •Drizzle over cooked vegetables for added richness.
  • •Include in baking recipes for moistness and texture.

Selection & Storage

How to choose:

  • ✓Select oils that are labeled as 'cold-pressed' for higher nutrient retention.
  • ✓Check for freshness dates to ensure quality.
  • ✓Choose organic soybean oil to avoid GMOs and pesticides.
  • ✓Opt for oils in dark glass bottles to protect from light exposure.
Storage
Store in a cool, dark place away from heat sources and moisture.
Shelf life
Typically lasts for 6-12 months if unopened; once opened, use within 3-6 months for best quality.

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should avoid soybean oil.
  • ⚠️Those on a low-fat diet should limit consumption.
  • ⚠️Excessive intake can lead to imbalances in omega-6 fatty acids.
  • ⚠️Excessive consumption may lead to increased caloric intake.
  • ⚠️Avoid overheating to prevent the formation of harmful compounds.
  • ⚠️Check for rancidity before use, as old oil can have adverse effects.

Frequently Asked Questions

How many calories does Soybean oil have?

Soybean oil contains approximately 900 calories per 100 grams, making it a high-energy food source primarily composed of fats.

Is Soybean oil healthy?

Soybean oil can be healthy when used in moderation, as it contains beneficial unsaturated fats and omega fatty acids that promote heart health.

How should Soybean oil be stored?

Store soybean oil in a cool, dark place, preferably in a sealed container to protect it from light and heat, ensuring it stays fresh longer.

What are the benefits of eating Soybean oil?

Soybean oil offers several health benefits, including supporting heart health, providing essential fatty acids, and acting as a source of energy.

How much Soybean oil can I eat per day?

Moderate consumption of soybean oil, about 1-2 tablespoons per day, is generally recommended as part of a balanced diet.

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