Oils & Fats

Vegetable Oil (100% Soybean Oil)

Health
ScoreD

Soybean oil is a vegetable oil rich in polyunsaturated and monounsaturated fats, containing essential omega-6 linoleic acid and small amounts of omega-3 alpha-linolenic acid. It is a neutral-flavored cooking oil commonly used in food preparation and processing.

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Why Vegetable Oil (100% Soybean Oil) scores 36

Nutrient density9

Protein quality0

Fiber content0

Healthy fats3

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 1 tbsp (14 g)

Vitamin K 21%Vitamin E 7.6%Iron 0.0%

Nutrition

per_100g

884

Calories

Protein

Carbs

100g

Fat

Fiber

Health benefits

Supports cardiovascular health through unsaturated fat content

strong evidence

Polyunsaturated and monounsaturated fats reduce LDL cholesterol oxidation and support healthy blood pressure regulation

Provides essential linoleic acid for cellular and neurological function

strong evidence

Linoleic acid is a precursor for arachidonic acid and other eicosanoids involved in cell signaling and brain function

Contains antioxidant vitamin E (tocopherols)

moderate evidence

Vitamin E neutralizes free radicals and protects cellular membranes from oxidative damage

May support bone health and inflammation regulation

moderate evidence

Omega-3 and omega-6 balance influences bone density and systemic inflammatory markers

Pairs well with

·Pair with fatty fish (salmon, sardines) because fish omega-3s help balance the high omega-6 ratio, reducing net inflammatory effects
·Combine with colorful vegetables (spinach, tomatoes, bell peppers) because fat-soluble vitamins (A, K, E) are better absorbed with dietary fat
·Use with herbs and spices (turmeric, rosemary) because polyphenols in spices reduce oxidative stress from polyunsaturated fat heating
·Mix into salads with leafy greens and nuts because the combination provides balanced fatty acid profiles and enhances nutrient absorption

Practical tips

·Best timing: Soybean oil is a cooking medium and ingredient, not a standalone food; consume throughout meals where fat-soluble nutrient absorption is needed
·Choose unrefined or expeller-pressed soybean oil when possible, as it retains more vitamin E and avoids hexane extraction solvents
·Store in a cool, dark place away from heat and light to prevent oxidation of polyunsaturated fats; keep refrigerated after opening
·Avoid heating soybean oil above 450°F (230°C); use for low-to-medium heat cooking rather than high-heat searing or deep frying
·Limit overall soybean oil consumption if dietary intake of omega-3 sources is low; aim for complementary omega-3 foods to maintain a healthier ratio
·Do not reuse cooking oil multiple times, as repeated heating increases formation of harmful oxidized compounds (lipid peroxides)