Vegetable Oil — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Vegetable oil nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 884 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 0 g | - |
| Sodium | 0 mg | - |
| Total Fat | 100 | 128.21% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vegetable oil facts & tips
Health benefits
- Rich in healthy fats (such as monounsaturated and polyunsaturated fats), which support heart health by reducing bad cholesterol levels.
- Contains Vitamin E, an antioxidant that helps protect the body from free radicals and supports skin health.
- Versatile cooking oil, suitable for frying, baking, and sautéing.
- May support brain health due to its healthy fat content, which is essential for cognitive function.
Health risks
- High calorie content which can contribute to weight gain if consumed in large quantities or frequently used in cooking.
- High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- Potential for oxidation as some vegetable oils, like soybean or corn oil, are prone to becoming rancid when exposed to heat, light, or air, producing harmful compounds that may contribute to long-term health risks.
- Potential for allergen exposure in oils made from allergenic plants (e.g., soybean oil), causing reactions in sensitive individuals.
How to choose vegetable oil
High-grade vegetable oil should be clear and light in color, with a neutral smell that doesn’t overpower. It should not be viscous or have any sediment.
Oils that smell rancid or have a cloudy appearance are past their prime. Avoid oils that leave a greasy residue, as they may affect the taste and healthfulness of your cooking.
How to store vegetable oil
Vegetable oil should be kept in a cool, dark location, preferably in a securely sealed container. Correct storage can maintain its quality for up to 1-2 years. By protecting it from light and heat, you can further prolong its shelf life.
When exposed to air and light, vegetable oil can become rancid. Refrain from placing it near the stove or in direct sunlight. Make sure the bottle is tightly closed to minimize oxidation and preserve its taste.
✅ Extra Tip
How long does it last?
Vegetable oil can last for 1-2 years when stored in a cool, dark place. Once opened, it is best to consume it within 6-12 months for optimal quality. Proper storage helps maintain its flavor and nutritional value.
What to do with leftovers?
Leftover vegetable oil can be used in a variety of culinary and non-culinary ways. In the kitchen, vegetable oil is essential for frying, sautéing, baking, and making dressings. Its neutral flavor makes it suitable for a wide range of dishes, from savory to sweet.
Beyond cooking, vegetable oil has several household uses. It can be used as a natural lubricant for hinges, locks, or tools to prevent rust and reduce friction. Vegetable oil can also be applied to wooden cutting boards and utensils to keep them conditioned and prevent drying out. Additionally, it can be used in homemade beauty treatments, such as mixing it with sugar or salt to create a moisturizing body scrub. Vegetable oil can also be used to remove sticky residue from labels or clean paint off hands and surfaces.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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