Oil, soybean, salad or cooking
FDC 171411tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 28 · +6 vs Fats & oils medianStandard soybean salad and cooking oil scores 28 of 100 on the Nutrient Density Score, a Low band placing it 20th of 60 in Fats & oils. Like other vegetable oils it's calorie-dense at 884 per 100 g, but it does carry an excellent 55% DV of vitamin E, the nutrient that keeps it out of the very bottom of the category.
This is the everyday frying and salad-dressing oil found in most kitchens, typically measured by the tablespoon (14 g) rather than eaten on its own. The honest caveat: at 15.6 g of saturated fat per 100 g it's still worth using in moderation and rotating with other oils rather than relying on it as the sole fat in a kitchen.
See how this score is calculated, build a plate around oil, soybean, 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 | 16 g | 78% |
| 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 | 0.05 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 8.2 mg | 55% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 2.2 g | 11% |
| 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 | 1.1 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 171411Original 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, soybean lecithinDensity 28 vs 28Mayonnaise dressing, no cholesterolDensity 30 vs 28Mayonnaise, made with tofuDensity 30 vs 28Original analysis by NutriVerdict
In the kitchen and how to use it
Soybean oil is one of the most common all-purpose cooking oils in the United States, prized for its neutral flavor and high smoke point, which makes it a workhorse for frying, sauteing, roasting and baking. It is also the base for many bottled salad dressings and mayonnaise because it stays liquid at room temperature and does not compete with other flavors. Because it carries flavor without adding its own, it pairs with almost anything, from a stir-fry to a simple vinaigrette whisked with vinegar and mustard.
Keep soybean oil in a cool, dark cupboard away from the stove's heat, since light and warmth speed up rancidity over time; a tightly capped bottle keeps it usable for months. At 884 calories per tablespoon and 100 g fat per 100 g, with no protein, carbohydrate or fiber, it is used in small measured amounts rather than as a component of a balanced plate. It does supply vitamin E, at 55% DV for the amount measured, which is one reason unrefined and lightly processed vegetable oils are often used specifically for that nutrient contribution alongside their cooking function.
Frequently asked questions about oil, soybean
How many calories are in soybean oil?
A tablespoon (14 g) of soybean oil provides 884 calories, since oils are essentially pure fat.
Is soybean oil a good source of vitamin E?
Yes, it provides 55% of the Daily Value for vitamin E per the measured amount.
What is soybean oil used for in cooking?
It is a neutral, high smoke point oil used for frying, sauteing, baking and as a base for dressings and mayonnaise.