Oil, rice bran
FDC 171013tablespoon (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 43 · +21 vs Fats & oils medianRice bran oil scores 43 of 100, a Fair rating that ranks 7th of 60 fats and oils, well above the category median of 22. It is entirely fat, 100 g of pure fat and nothing else, with its density coming from a single standout: an exceptional 215% DV of vitamin E per 100 g, far beyond what most cooking oils offer.
This is a high smoke-point oil suited to stir-frying and deep-frying, with a tablespoon (14 g) a typical measure for cooking use. The one real caveat is saturated fat, high at 19.7 g per 100 g, a meaningful share of its total fat content. Sodium and sugar are both zero, as expected of a pure oil. The vitamin E content is genuinely notable among cooking oils, even with that saturated fat figure worth keeping in mind for those managing intake closely.
See how this score is calculated, build a plate around oil, rice bran, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 20 g | 99% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0.07 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 32 mg | 215% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 2.8 g | 14% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0.01 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 4.5 mg | 30% |
Source: USDA FoodData Central · Public domain
FDC 171013Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, grapeseedDensity 47 vs 43Oil, almondDensity 54 vs 43Oil, hazelnutDensity 60 vs 43Original analysis by NutriVerdict
In the kitchen and how to use it
Rice bran oil is pressed from the outer bran layer of rice grains and has a light, neutral flavor with a high smoke point, which makes it a popular choice for high-heat cooking methods like stir-frying, deep-frying, and tempura batter. Because it does not carry a strong flavor of its own, it is also used in salad dressings, mayonnaise, and baked goods where a cook wants the fat without adding a competing taste. Its clean flavor and heat tolerance are the main reasons it shows up often in East Asian and South Asian kitchens for everything from wok cooking to frying snacks.
Store rice bran oil in a cool, dark spot away from direct heat or sunlight, since like other cooking oils it can turn rancid over time once opened. As a pure fat, a tablespoon serving comes to 884 calories per 100 grams and is 100% fat, but it stands out nutritionally for its vitamin E content, providing 215% of the daily value per 100 grams, among the highest levels found in a common cooking oil. That makes it worth considering specifically for its vitamin E contribution when choosing between oils for high-heat cooking, particularly for a cook who fries or stir-fries often and wants that nutrient from the cooking fat itself.
Frequently asked questions about oil, rice bran
How many calories are in rice bran oil?
Rice bran oil has 884 calories per 100 grams, as with any pure cooking oil, since it is entirely fat.
Is rice bran oil a good source of vitamin E?
Yes, it provides 215% of the daily value for vitamin E per 100 grams, notably high among common cooking oils.
What is rice bran oil best used for?
Its high smoke point and neutral flavor make it well suited to stir-frying, deep-frying, and tempura batter.