Oil, soybean
Whole food · Fats and Oils
Photo: Wikipedia
Soybean oil is a pale, neutral-flavored vegetable oil extracted from the seeds of the soybean plant. It has a smooth, light texture and a high smoke point, making it ideal for high-heat cooking. Nutritionally, it is a concentrated source of polyunsaturated fats, particularly omega-6 fatty acids.
💚 Why it's loved
People love it for its neutral taste, which doesn't overpower other ingredients, and its versatility in everything from stir-fries to baking. It's a staple in many cuisines due to its reliability and cost-effectiveness.
⚠️ Watch-outs & how to enjoy it better
Its high omega-6 content, when consumed in excess relative to omega-3s, may promote inflammation in some individuals. To counteract this, balance intake with omega-3-rich foods like fatty fish, walnuts, or flaxseeds, and use it as part of a varied oil rotation.
Key benefits
- Rich in polyunsaturated fats, including essential omega-6 linoleic acid
- Contains vitamin K, important for blood clotting and bone health
- High smoke point (around 230°C/450°F) suits frying and sautéing
- Affordable and widely available globally
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Soybean oil is the most widely consumed vegetable oil in the world, accounting for over 50% of global production.
Full nutrition (scales with serving)
| Total fat (NLEA) | 94.6 g |
| Vitamin E (alpha-tocopherol) | 12.2 mg |
| Tocopherol, beta | 1.8 mg |
| Tocopherol, gamma | 70.4 mg |
| Tocopherol, delta | 22.0 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 1.6 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Fatty acids, total saturated | 14.9 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 10.3 g |
| SFA 17:0 | 0.09 g |
| SFA 18:0 | 3.7 g |
| SFA 20:0 | 0.29 g |
| SFA 21:0 | 0.03 g |
| SFA 22:0 | 0.31 g |
| SFA 24:0 | 0.12 g |
| Fatty acids, total monounsaturated | 22.1 g |
| MUFA 16:1 c | 0.08 g |
| MUFA 18:1 c | 21.4 g |
| MUFA 20:1 c | 0.60 g |
| Fatty acids, total polyunsaturated | 57.6 g |
| PUFA 18:2 c | 50.9 g |
| PUFA 18:2 n-6 c,c | 50.9 g |
| PUFA 18:3 c | 6.6 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 6.6 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| Stigmasterol | 55.4 mg |
| Campesterol | 58.0 mg |
| Brassicasterol | 0.00 mg |
| Beta-sitosterol | 153 mg |
| Campestanol | 2.1 mg |
| Beta-sitostanol | 5.6 mg |
| Delta-5-avenasterol | 10.5 mg |
| Phytosterols, other | 20.8 mg |
FAQ
Is soybean oil healthy?
It can be part of a healthy diet as a source of unsaturated fats, but its high omega-6 content means it should be balanced with omega-3 sources and not be the sole dietary oil.
What is the smoke point of soybean oil?
Refined soybean oil has a high smoke point of approximately 230°C (450°F), making it suitable for frying, sautéing, and other high-heat cooking methods.
Is soybean oil an allergen?
Soy is one of the top eight food allergens. While highly refined soybean oil has had most proteins removed and is often not considered an allergen for most, individuals with a severe soy allergy should consult a doctor.