Oil, corn
Whole food · Fats and Oils
Photo: Wikipedia
Corn oil is a light, golden-yellow vegetable oil pressed from the germ of corn kernels. It has a clean, neutral taste with a very faint, sweet corn aroma, making it a versatile cooking medium. Nutritionally, it is 100% fat, primarily composed of polyunsaturated and monounsaturated fatty acids.
💚 Why it's loved
People love corn oil for its neutral flavor that doesn't overpower dishes, its excellent performance in high-heat cooking like deep-frying, and its role as a staple, affordable fat in many global kitchens.
⚠️ Watch-outs & how to enjoy it better
Its high omega-6 fatty acid content can contribute to an imbalanced omega-6 to omega-3 ratio if consumed excessively, potentially promoting inflammation. To counteract this, balance your diet with omega-3-rich foods like fatty fish, flaxseeds, or walnuts, and use oils like olive or canola for lower-heat applications.
Key benefits
- Rich in heart-healthy polyunsaturated fats (omega-6)
- Contains natural vitamin E, an antioxidant
- High smoke point suitable for frying and sautéing
- Naturally cholesterol-free
- Widely available and cost-effective
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The United States is the world's largest producer of corn oil, with a significant portion of the global supply coming from its vast corn belt.
Full nutrition (scales with serving)
| Total fat (NLEA) | 94.0 g |
| Vitamin E (alpha-tocopherol) | 22.6 mg |
| Tocopherol, beta | 1.1 mg |
| Tocopherol, gamma | 60.9 mg |
| Tocopherol, delta | 2.8 mg |
| Tocotrienol, alpha | 1.5 mg |
| Tocotrienol, beta | 4.4 mg |
| Tocotrienol, gamma | 1.6 mg |
| Tocotrienol, delta | 0.00 mg |
| Fatty acids, total saturated | 13.4 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 11.1 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.35 g |
| SFA 21:0 | 0.00 g |
| SFA 22:0 | 0.11 g |
| SFA 24:0 | 0.15 g |
| Fatty acids, total monounsaturated | 27.7 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 18:1 c | 27.2 g |
| MUFA 20:1 c | 0.36 g |
| Fatty acids, total polyunsaturated | 52.9 g |
| PUFA 18:2 c | 51.9 g |
| PUFA 18:2 n-6 c,c | 51.9 g |
| PUFA 18:3 c | 1.0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 1.0 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| Stigmasterol | 55.3 mg |
| Campesterol | 153 mg |
| Brassicasterol | 0.41 mg |
| Beta-sitosterol | 538 mg |
| Campestanol | 12.9 mg |
| Beta-sitostanol | 30.4 mg |
| Delta-5-avenasterol | 25.9 mg |
| Phytosterols, other | 17.8 mg |
FAQ
Is corn oil good for frying?
Yes, it's excellent. Its high smoke point (around 450°F / 232°C) and neutral flavor make it ideal for deep-frying, pan-frying, and sautéing without burning or imparting strong flavors.
How is corn oil different from vegetable oil?
'Vegetable oil' is a generic term that can be a blend of oils like soybean, canola, or corn. Corn oil is specifically extracted from corn germ and has a distinct fatty acid profile and subtle flavor.
Is corn oil genetically modified (GMO)?
In the U.S., a very high percentage (often over 90%) of corn is genetically modified, so most conventional corn oil is derived from GMO corn. Organic and non-GMO labeled corn oil are available alternatives.