Nutritional Value of Soybean Oil

Refined soyabean oil is often the top choice of cooking enthusiasts for its flavourful taste. In fact soybean oil is the most widely used and the most choicest edible oil around the world. This is primarily due to its appreciable contribution to a diet and due to the fabulous nutritional value that soybean oil possesses.

Apart from being extremely rich in nutrients there are certain other features too that the soybean oil possesses, for example it is found to be extremely low in saturated fats.

In this blog we tell you about the fabulous nutritional value of soybean oil and what makes it stand out among its competitors.

Nutrient Value Of Soybean Oil

The nutritional chart below shows the soybean nutritional value per 100g of refined soyabean oil according to the USDA Nutrient Database for Standard Reference, Food Composition and Nutritional Tables.


Fat (total lipid)100g
Fatty acids, saturated14.4g
Fatty acids, mono-unsaturated23.3g
Fatty acids, poly-unsaturated57.9g
Linoleic acid54.2g
Oleic acid20.4g
Linolenic acid7.7g
Palmitic acid9.6g
Stearic acid3.5g
Sodium(Na) 0.0mg
Cholesterol 0.0mg
Vitamin E17.0mg


The above mentioned facts and figures confirm the amazing nutritional value of refined soyabean oil and the fact that it is extremely rich in calories derived from unsaturated fatty acids and starch. It is also rich in vitamin E and K and is essential in the synthesis and functioning of steroidal hormones like estrogen.

Hence all of these characteristics make it a healthier alternative to other refined vegetable oils or animal fats. To prove that soybean oil is a better choice than animal fats, below we have attached a comparative data of amazing nutritional benefits of soybeans that would support this fact.

Composition Of The 2 Experimental Diets, For Soybean Oil & Butter

Composition (g) 1  
Fat (soybean oil or butter)14.1317.09
Carbohydrate (starch)56.5220.39
Protein (casein)21.220.39
Energy (kJ/g)17.7217.05

Energy (kJ)

Water (g)15.5 
Proteins (g)0



Lipids (g)99.983
Saturated (g)14.152.6
Monounsaturated (g)20.523.5
Polyunsaturated (g)60.52
Cholesterol (mg)250 

Soybean Oil Facts: 

As we already mentioned above, soybean oil has a very low content of saturated fats and is instead high in monounsaturated and polyunsaturated fats.

Apart from being high in monounsaturated and polyunsaturated fatty acids, soybean is also found to be rich in other essential fatty acids such as omega 3 fatty acids, linoleic and linolenic acids. All of these fatty acids are extremely vital for the human body.

Omega 3 fatty acids are associated with the reduction in the risk of heart diseases and it also increases bone density which helps in preventing diseases like osteoporosis and other bone disorders.

Linoleic acid is a part of the omega- 6 family of fatty acids. This gets converted into other fats inside your body. When it comes to human health it has countless benefits. Some of the important health benefits of linoleic acid are as follows:

  • Reduces the risk of heart diseases
  • Reduces the risk of type 2 diabetes
  • Improves blood sugar control

Linolenic acid or better known as Alpha Linolenic Acid(ALA), is an essential omega-3 fatty acid, necessary for normal human growth and development.

Apart from contributing to bodily development, linolenic acid is also thought to decrease the risk of heart diseases by helping to maintain normal heart rhythm and pumping. It might also reduce the blood clots, if any.

Those who seem extremely concerned about the high cholesterol levels the cooking oils contributes to, can act carefree in choosing soybean as their cooking oil as it does not contain any amount of cholesterol, instead it contain phytosterols which lowers the amount of low density lipoprotein (LDL) or what is also known as the bad cholesterol, in the body.

Conclusion :

Not only does refined soyabean oil have many advantages, but soybeans themselves are a food crop that is strong in protein and a respectable supply of both carbohydrates and lipids. They are a plentiful source of numerous vitamins, minerals, and healthy plant substances including isoflavones.

For this reason regular soybean intake may help weaken the symptoms of menopause and reduce your risk of developing prostate and breast cancer, which supports soybean oil health benefits.

Thus including soybean in your diet in the form of cooking oil or just in the form of food serving would be one wise choice!

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