Cooking oils and fats · IFCT 2017
Vanaspati: nutrition per 100 g
Per 100 g, vanaspati carries 61.44 g saturated fat, 33.87 g monounsaturated fat and 4.69 g polyunsaturated fat, according to IFCT 2017. Among the 14 oils and fats, only coconut oil and ghee are more saturated. IFCT does not list trans fat, which is the real concern with hydrogenated fats like vanaspati.
About vanaspati
Vanaspati is vegetable oil that has been hydrogenated, a factory process that turns liquid oil into a soft, grainy, ghee-like solid. It was introduced in India as a cheap stand-in for desi ghee and sold for decades under brand names that became household words. Palm, cottonseed, soyabean and rice bran oils are the usual starting points.
For a long time it was the frying fat of halwai shops, roadside kitchens and many homes. It still goes into commercial sweets, puff pastry, khari and nankhatai biscuits, bhature and kachori, and frying in many street stalls, because it is cheap, keeps without refrigeration and gives a crisp, flaky texture that liquid oils cannot.
Older vanaspati made by partial hydrogenation carried a lot of trans fat. As evidence against trans fat grew, Indian food regulators set and then tightened a cap on the trans fat permitted in oils and fats, and manufacturers have reformulated with fully hydrogenated or interesterified fats. Labels now have to declare trans fat, so the pack itself is the best guide.
What vanaspati brings to a meal
- 01
Highly saturated
Vanaspati has 61.44 g saturated fat per 100 g, exceeded only by coconut oil and ghee among the 14 oils and fats in IFCT 2017, and above palm oil.
- 02
Trans fat not shown
IFCT 2017 does not report trans fat for vanaspati. Trans fats raise LDL cholesterol and lower HDL, and they are the main reason to limit hydrogenated fats.
- 03
Little polyunsaturated fat
At 4.69 g polyunsaturated fat per 100 g, hydrogenation has removed most of the original oil's polyunsaturated fat, and IFCT 2017 records no omega-3 value.
- 04
Monounsaturated share
It carries 33.87 g monounsaturated fat per 100 g, and in partially hydrogenated fats some monounsaturated fat takes the trans form, which IFCT does not separate.
Vanaspati 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 | 61.44 g | ||
| Monounsaturated fat | 33.87 g | ||
| Polyunsaturated fat | 4.69 g | ||
| 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. Vanaspati: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/vanaspati/
Where vanaspati 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 | 14th of 14 | 14th of 257 |
How vanaspati is eaten
- Commercial sweets: some halwais use vanaspati in place of ghee for laddoo, barfi and halwa to cut cost.
- Bakery: khari, puff pastry and nankhatai use it for flaky layers and crumbly texture.
- Street frying: bhature, kachori and samosa at many stalls are fried in vanaspati.
- Home swaps: ghee, butter or a liquid oil can replace vanaspati in most home recipes.
- Reading labels: check namkeen and biscuit packs for hydrogenated vegetable fat or trans fat.
Before you plan around it
Of the fats in this table, vanaspati is the one to keep for occasional use. Its saturated fat is high, and older or poorly made products carried trans fat, which harms heart health more than any other fat. Packs now must declare trans fat, so choose those showing the least. Much of the vanaspati people eat comes from sweets, bakery items and street food, so cutting back on those is the practical step. Its energy, about 884 kcal per 100 g, is calculated from its fat because IFCT 2017 lists no energy for fats. Anyone with heart disease should discuss fats with their doctor.
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 vanaspati
Is vanaspati the same as ghee?
No. Ghee is clarified butter made from milk fat. Vanaspati is vegetable oil hydrogenated into a solid that looks like ghee. Per 100 g in IFCT 2017, vanaspati has 61.44 g saturated fat; it was created as a cheaper substitute for desi ghee.
Does vanaspati contain trans fat?
It can. Partial hydrogenation creates trans fats, and older vanaspati carried a lot. Indian rules now cap trans fat in oils and fats and require it on the label. IFCT 2017 does not report trans fat, so check the pack.
Why do sweet shops use vanaspati?
Vanaspati is cheaper than ghee, keeps for months without refrigeration, and gives sweets and pastries a firm, crisp texture. Shops that advertise pure ghee sweets use ghee instead, usually at a higher price.
What can replace vanaspati in baking?
Butter works for khari, nankhatai and puff pastry, and ghee for Indian sweets. For cakes and muffins, a neutral liquid oil such as rice bran or sunflower oil works well. The texture changes slightly, but the swap removes the hydrogenated fat.
Related foods and tables
Ghee
Nutrition per 100 g, from IFCT 2017.
Palm oil
Nutrition per 100 g, from IFCT 2017.
Cotton seed oil
Nutrition per 100 g, from IFCT 2017.
Soyabean oil
Nutrition per 100 g, from IFCT 2017.
Coconut oil
Nutrition per 100 g, from IFCT 2017.
Learn to use this data
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