Cooking oils and fats · IFCT 2017
Rice bran oil: nutrition per 100 g
Per 100 g, rice bran oil carries 44.12 g monounsaturated fat, 32.12 g polyunsaturated fat and 23.76 g saturated fat, according to IFCT 2017. That spread across all three fat types is among the most even of the 14 oils and fats. Rice bran oil adds 560 mg of plant omega-3, 5th of the 10 oils with a value.
About rice bran oil
Rice bran oil is extracted from the thin brown layer polished off brown rice to make white rice. India mills so much rice that it has become one of the world's largest producers of this oil, with plants in Punjab, West Bengal, Andhra Pradesh, Chhattisgarh and Odisha. It has no traditional regional name in IFCT 2017, since it is a modern, factory-made oil.
In the kitchen it behaves like a light, refined oil. Its mild taste and high smoke point suit deep-frying puris, pakoras and bhajias, shallow-frying parathas and cutlets, and everyday tadka for dal and sabzi. Many brands sell it alone, and many more blend it with other oils such as safflower, sunflower or soyabean.
The bran turns rancid within hours of milling because of enzymes in the rice, so the oil has to be extracted quickly at large mills and then refined. Rice bran oil also carries gamma-oryzanol, a natural compound that IFCT 2017 does not measure. How much remains depends on how gently the oil is refined, which is why physically refined oil is often promoted for it.
What rice bran oil brings to a meal
- 01
A balanced spread of fats
Rice bran oil has 44.12 g monounsaturated, 32.12 g polyunsaturated and 23.76 g saturated fat per 100 g. No single type dominates, which gives it both stability in frying and a reasonable unsaturated share.
- 02
Monounsaturated fat near the top
Its 44.12 g monounsaturated fat per 100 g is beaten only by mustard and groundnut oil among the 14 oils and fats in IFCT 2017.
- 03
Plant omega-3
Rice bran oil has 560 mg of alpha-linolenic acid per 100 g, 14th of 203 foods and 5th of the 10 oils with a value, ahead of sesame, cottonseed and palm oil.
- 04
Saturated fat in the middle
At 23.76 g saturated fat per 100 g, it is more saturated than groundnut or gingelly oil but far less than palm oil, ghee or coconut oil.
Rice bran 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 | 23.76 g | ||
| Monounsaturated fat | 44.12 g | ||
| Polyunsaturated fat | 32.12 g | ||
| Omega-3 (alpha-linolenic acid) | 560 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. Rice bran oil: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/rice-bran-oil/
Where rice bran 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 | 8th of 14 | 8th of 257 |
| Omega-3 (alpha-linolenic acid) | 560 mg | 5th of 10 | 14th of 202 |
How rice bran oil is eaten
- Deep-frying: puris, pakoras and bhajias, where its high smoke point and mild taste work well.
- Shallow-frying: parathas, cutlets, dosas and fish fry on a tawa.
- Everyday tadka: cumin, mustard seeds and curry leaves for dal and sabzi.
- Blended oil: often sold mixed with safflower or sunflower oil for a different fatty acid balance.
- Baking: as a neutral fat in eggless cakes and cookies.
Before you plan around it
Rice bran oil's balanced profile is a good reason to use it, but it is still a refined oil, and the total amount used each day matters far more than the brand. Repeatedly reheating any oil, including this one, breaks it down, so fresh oil for each round of deep-frying is wiser. Because IFCT 2017 has no energy entry for oils, the energy line uses a value calculated from the fat, about 884 kcal per 100 g, the same for rice bran oil as for any other oil. Health claims on packs about cholesterol relate to whole diets, not to a spoonful of oil, so treat them with care.
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 rice bran oil
Is rice bran oil good for health?
Rice bran oil has a balanced profile: 44.12 g monounsaturated, 32.12 g polyunsaturated and 23.76 g saturated fat per 100 g in IFCT 2017, plus 560 mg of plant omega-3. It is a sound everyday oil, used in moderate amounts.
Is rice bran oil good for deep-frying?
Yes. Its balance of fats and high smoke point make it suitable for frying Indian snacks. As with any oil, avoid reusing it many times, because repeated heating breaks the oil down.
Is rice bran oil better than sunflower oil?
They differ. Rice bran oil has more monounsaturated fat and some recorded omega-3; sunflower oil has more polyunsaturated omega-6 and less saturated fat. Rotating between oils gives a broader mix of fats than sticking to one.
How is rice bran oil made?
The bran polished off rice during milling is quickly stabilised, then its oil is extracted, usually with a solvent, and refined to remove impurities, colour and smell. The result is a pale, mild oil.
Related foods and tables
Rice
Nutrition per 100 g, from IFCT 2017.
Safflower oil, blended
Nutrition per 100 g, from IFCT 2017.
Sunflower oil
Nutrition per 100 g, from IFCT 2017.
Groundnut oil
Nutrition per 100 g, from IFCT 2017.
Mustard oil
Nutrition per 100 g, from IFCT 2017.
Rice bran oil vs Sunflower oil
Side by side, per 100 g.
Calories (energy) content of Indian foods
Every food in the tables, ranked by calories (energy) per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
All cooking oils and fats
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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