Soybean oil
Common food
Photo: Wikipedia
Soybean oil is a pale, neutral-tasting vegetable oil pressed from the seeds of soybeans, prized for its high smoke point and clean finish that lets other flavors shine. Nutritionally, it's a pure fat source, delivering about 900 kcal per 100g, and is a rich source of polyunsaturated fats, particularly omega-6 fatty acids. Its light texture and lack of strong flavor make it a ubiquitous workhorse in both home kitchens and industrial food production.
💚 Why it's loved
People love soybean oil for its incredible versatility and neutrality; it's the quiet foundation that lets the flavors of garlic, spices, or fresh vegetables take center stage. Its stability at high heat makes it a trusted choice for achieving crispy, golden results in everything from stir-fries to deep-fried favorites.
⚠️ Watch-outs & how to enjoy it better
As a concentrated source of calories and fat, excessive use can contribute to a calorie surplus. Its high omega-6 content, while essential, can be pro-inflammatory if consumed in a diet severely lacking in omega-3s. To counteract this, balance your oil intake with omega-3 rich foods like fatty fish, walnuts, or flaxseeds, and practice portion control by measuring oils for cooking rather than pouring freely.
Key benefits
- High in polyunsaturated fats, including omega-6 linoleic acid.
- Contains natural vitamin E, an antioxidant.
- Very high smoke point (~230°C/450°F), ideal for frying.
- Neutral flavor profile, versatile for both cooking and baking.
- Cost-effective and widely available globally.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Soybean oil is so prevalent in the U.S. food supply that it's estimated to be in over 70% of processed foods, from salad dressings to frozen pizzas.
Full nutrition (scales with serving)
| Water | 0.00 g |
| Energy | 900 kcal |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.05 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.01 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 12.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 184 ug |
| Fatty acids, total saturated | 14.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 10.3 g |
| SFA 18:0 | 3.7 g |
| Fatty acids, total monounsaturated | 22.1 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 21.4 g |
| MUFA 20:1 | 0.60 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 57.6 g |
| PUFA 18:2 | 50.9 g |
| PUFA 18:3 | 6.6 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is soybean oil the same as vegetable oil?
Often, yes. In many countries, 'vegetable oil' on a label is primarily or entirely soybean oil. However, it can also be a blend of oils like canola, corn, or sunflower, so checking the ingredients list is the only way to be sure.
Can I use soybean oil for deep frying?
Absolutely. Its high smoke point and neutral flavor make it one of the most common and suitable oils for deep frying at home and in restaurants.
Is soybean oil healthy?
It's a source of beneficial unsaturated fats and vitamin E. However, like any oil, it's calorie-dense. Its healthiness in your diet depends on overall balance, particularly your intake of omega-3 fatty acids to offset its high omega-6 content.