Cooking oils and fats · IFCT 2017
Soyabean oil: nutrition per 100 g
Per 100 g, soyabean oil carries 59.98 g polyunsaturated fat, 24.06 g monounsaturated fat and 15.96 g saturated fat, according to IFCT 2017. It holds 5200 mg of plant omega-3, 2nd of the 10 oils with a value and 5th of 203 foods. Only mustard oil gives more omega-3, so among the common refined oils, soyabean oil carries the most.
About soyabean oil
Soyabean oil is one of the most widely used cooking oils in India, especially in the north and centre. Much of it is crushed from beans grown in Madhya Pradesh, Maharashtra and Rajasthan, and India also imports large amounts. It is sold almost entirely refined, as a pale, neutral oil in pouches, bottles and tins, and it has no traditional regional name in IFCT 2017.
Households use it for everything: dal tadka, sabzi, parathas, puris, pakoras and gravies. It is also a staple of dhabas, hostel and office canteens and many restaurants, and it is one of the oils used in blended oils and, after hydrogenation, in vanaspati. Its mild taste carries spices without adding its own.
The soya bean itself, eaten as a pulse, is a very different food, rich in protein; the oil keeps only the fat. Both come from the same crop, which is why soya oil and soya chunks are two of the main products of India's soya processing plants, one the fat and the other the defatted protein.
What soyabean oil brings to a meal
- 01
Second-best plant omega-3
Soyabean oil has 5200 mg of alpha-linolenic acid per 100 g, 2nd of the 10 oils with a value in IFCT 2017, after mustard oil. That is several times what corn or rice bran oil carries.
- 02
Mostly polyunsaturated
It carries 59.98 g polyunsaturated fat per 100 g, more than any other oil or fat in the tables except safflower and sunflower oil. Most of it is omega-6, balanced by that useful omega-3.
- 03
Low saturated fat
At 15.96 g saturated fat per 100 g, soyabean oil is among the less saturated oils in the tables, close to gingelly and corn oil.
- 04
Moderate monounsaturated fat
Soyabean oil has 24.06 g monounsaturated fat per 100 g, less than groundnut, mustard or rice bran oil, which is one reason it is less stable than they are in long frying.
Soyabean 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 | 15.96 g | ||
| Monounsaturated fat | 24.06 g | ||
| Polyunsaturated fat | 59.98 g | ||
| Omega-3 (alpha-linolenic acid) | 5,200 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. Soyabean oil: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/soyabean-oil/
Where soyabean 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 |
|---|---|---|---|
| Omega-3 (alpha-linolenic acid) | 5,200 mg | 2nd of 10 | 5th of 202 |
| Energy | 884 kcal | 12th of 14 | 12th of 257 |
How soyabean oil is eaten
- Dal tadka and sabzi: the everyday refined oil of many North and Central Indian homes.
- Parathas and puris: brushed on the tawa or used for frying.
- Gravies and curries: the base for onion and tomato masala.
- Pakoras and bhajias: deep-frying in fresh oil.
- Salad dressings and raita tadka: used in small amounts where a neutral taste helps.
Before you plan around it
All that polyunsaturated fat, including the omega-3, oxidises when heated for long or reused, so soyabean oil is better for everyday cooking than for a kadai that fries batch after batch. Restaurants that reuse oil for days lose most of its advantage. Store it away from heat and sunlight and use it within a few months of opening. The energy shown, about 884 kcal per 100 g, is calculated from soyabean oil's fat because IFCT 2017 has no measured value for oils. People with soya allergy rarely react to highly refined oil, but should check with their allergist.
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 soyabean oil
Is soyabean oil good for health?
Soyabean oil has a sound profile: 15.96 g saturated fat per 100 g and 5200 mg of plant omega-3, 2nd of 10 oils with a value in IFCT 2017. Used in moderate amounts and not reused for frying, it is a good everyday oil.
Does soyabean oil have omega-3?
Yes. IFCT 2017 lists 5200 mg of alpha-linolenic acid per 100 g of soyabean oil, more than any oil except mustard oil. It ranks 5th of 203 foods for this plant omega-3.
Is soyabean oil good for deep-frying?
It can be used, but its high polyunsaturated fat, 59.98 g per 100 g, breaks down faster with repeated heating than more saturated oils. Fry in fresh oil and discard it after use rather than reheating it again and again.
Is soyabean oil better than sunflower oil?
For omega-3, yes. Soyabean oil carries 5200 mg per 100 g, while IFCT 2017 records none for sunflower oil. Sunflower oil has a little less saturated fat. Rotating oils gives a broader mix of fats.
Related foods and tables
Soya bean
Nutrition per 100 g, from IFCT 2017.
Mustard oil
Nutrition per 100 g, from IFCT 2017.
Sunflower oil
Nutrition per 100 g, from IFCT 2017.
Safflower oil, blended
Nutrition per 100 g, from IFCT 2017.
Vanaspati
Nutrition per 100 g, from IFCT 2017.
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