Cooking oils and fats · IFCT 2017
Cotton seed oil: nutrition per 100 g
Per 100 g, cottonseed oil carries 52.16 g polyunsaturated fat, 28.17 g saturated fat and 19.66 g monounsaturated fat, according to IFCT 2017. That saturated share is the highest of any seed oil in the tables, behind only coconut, ghee, vanaspati and palm. Its plant omega-3 is 350 mg per 100 g, 8th of the 10 oils with a value.
About cotton seed oil
Cottonseed oil comes from the seeds left over after cotton is ginned, so it is a by-product of India's cotton belt in Gujarat, Maharashtra, Telangana, Punjab and Haryana. In Gujarati homes it is kapasiya tel, and for decades it has been a popular, economical cooking oil there, especially for frying farsan and making pickles. It is also one of the oils that industry has long used to make vanaspati.
Gujarati kitchens use it for fafda, ganthiya, chorafali and other namkeen, for thepla and for the tempering of dal and kadhi. Elsewhere it reaches people mostly unseen, inside blended oils, commercial namkeen, bakery products and restaurant frying, because it is cheap and stable. In Maharashtra and Telangana, too, refined cottonseed oil is sold loose and in tins at a lower price than groundnut oil, and many dhabas and sweet shops quietly rely on it.
Crude cottonseed oil is not edible. The seed contains gossypol, a natural yellow pigment that is toxic, and refining removes it. That is why cottonseed oil is always sold refined, and why oil from a small local press that has not been properly refined should be avoided. Properly refined oil is pale, mild and safe for everyday cooking.
What cotton seed oil brings to a meal
- 01
Mostly polyunsaturated
Cottonseed oil has 52.16 g polyunsaturated fat per 100 g, more than half the oil, and most of it is omega-6. Only safflower, sunflower and soyabean oil carry more in IFCT 2017.
- 02
Higher saturated fat for a seed oil
At 28.17 g saturated fat per 100 g, it is more saturated than groundnut, rice bran or any other seed oil in the tables. Much of this is palmitic acid, which makes it stable in frying.
- 03
Little monounsaturated fat
It carries 19.66 g monounsaturated fat per 100 g, among the lowest of the group, well below mustard or groundnut oil.
- 04
Some plant omega-3
Cottonseed oil has 350 mg of alpha-linolenic acid per 100 g, 25th of 203 foods and 8th of the 10 oils with a value.
Cotton seed oil nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 884 kcal | 42% | 53% |
| Protein | 0 g | ||
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 100 g | ||
| Water | 0 g | ||
| Fats | |||
| Saturated fat | 28.17 g | ||
| Monounsaturated fat | 19.66 g | ||
| Polyunsaturated fat | 52.16 g | ||
| Omega-3 (alpha-linolenic acid) | 350 mg | ||
| Cholesterol | 0 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero. IFCT 2017 reports no energy value for fats and oils, so the energy shown is calculated from the fat content at 37 kJ per gram.
Cite this page
NNWA Nutrition and Wellness Academy. Cotton seed oil: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/cotton-seed-oil/
Where cotton seed oil sits among Indian foods
Ranked per 100 g against the other 13 cooking oils and fats and every food in the tables.
| Nutrient | Per 100 g | In cooking oils and fats | Among all foods |
|---|---|---|---|
| Energy | 884 kcal | 3rd of 14 | 3rd of 257 |
| Omega-3 (alpha-linolenic acid) | 350 mg | 8th of 10 | 25th of 202 |
How cotton seed oil is eaten
- Farsan frying: fafda, ganthiya and chorafali fried in kapasiya oil, the Gujarati way.
- Thepla and parathas: a little oil in the dough and on the tawa.
- Pickles: some Gujarati households use it for methia keri and other oil-based mango pickles.
- Dal and kadhi tempering: mustard seeds, cumin, cloves and curry leaves in hot oil.
- Blended oils: often sold mixed with groundnut or other oils, so check the label.
Before you plan around it
Only refined cottonseed oil should be used for food, because refining removes gossypol, the seed's natural toxin. Its saturated fat is higher than other seed oils, and its unsaturated fat is mostly omega-6, so it is a reasonable oil but not a standout one; mixing in mustard or soyabean oil improves the balance. IFCT 2017 did not report energy for this or any other fat, so the 884 kcal per 100 g on this page is calculated from the oil's fat content. Reused farsan oil darkens and breaks down; fresh oil is the safer habit.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about cotton seed oil
Is cottonseed oil safe to eat?
Refined cottonseed oil is safe. The crude oil contains gossypol, a toxic natural pigment, which refining removes. Buy only refined cottonseed oil from known brands, and avoid unrefined oil from small local presses.
Is cottonseed oil healthy?
Per 100 g it has 52.16 g polyunsaturated, 28.17 g saturated and 19.66 g monounsaturated fat in IFCT 2017. It is more saturated than most seed oils and low in omega-3, so it is best rotated with other oils. The total amount used matters most.
Why is cottonseed oil popular in Gujarat?
Gujarat grows a lot of cotton, so the oil has long been local and economical. It fries farsan well without strong flavour and keeps namkeen crisp, which made it the oil of choice in many Gujarati kitchens and snack shops.
Is cottonseed oil used in vanaspati?
Yes. Cottonseed oil has long been one of the oils hydrogenated to make vanaspati, along with soyabean and palm oil. It is also common in blended oils and in packaged snacks.
Related foods and tables
Groundnut oil
Nutrition per 100 g, from IFCT 2017.
Vanaspati
Nutrition per 100 g, from IFCT 2017.
Palm oil
Nutrition per 100 g, from IFCT 2017.
Soyabean oil
Nutrition per 100 g, from IFCT 2017.
Safflower oil, blended
Nutrition per 100 g, from IFCT 2017.
Learn to use this data
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