scored 36/100
Soybean oil is a vegetable oil extracted from soybean seeds, rich in polyunsaturated fats including omega-6 linoleic acid and smaller amounts of omega-3 alpha-linolenic acid. It serves as a common cooking oil and ingredient in processed foods.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 36.
Less a 0.5 anti-nutrient penalty.
Soybean oil originates from soybean cultivation, predominantly in the United States, Brazil, and Argentina. As one of the world's most widely consumed vegetable oils, it provides essential polyunsaturated fatty acids (PUFAs), particularly linoleic acid (omega-6), which is required for cell membrane structure and inflammatory regulation. A 100g serving contains approximately 16g saturated fat, 23g monounsaturated fat, and 58g polyunsaturated fat. For longevity, the omega-6 to omega-3 ratio matters significantly—soybean oil contains roughly 7:1 omega-6 to omega-3, which can promote inflammation if consumed in excess without balancing omega-3 intake. The oil also contains vitamin E, a fat-soluble antioxidant supporting cellular health. Modern soybean oils are often high-oleic or genetically modified to improve stability and reduce saturated fat content. When used moderately as part of a balanced fat profile that includes omega-3 rich sources (fatty fish, flaxseed, walnuts), soybean oil can contribute to cardiovascular health. However, excessive consumption relative to other fat sources may shift the inflammatory balance unfavorably, making portion control and dietary context essential for longevity optimization.
Linoleic acid (omega-6) helps regulate cholesterol levels and supports healthy blood vessel function, particularly when balanced with adequate omega-3 intake
Vitamin E scavenges free radicals and protects cell membranes from oxidative damage, supporting cellular longevity
Polyunsaturated fats are essential structural components of neuronal membranes, important for cognitive function and neuroplasticity
Linoleic acid metabolism produces anti-inflammatory eicosanoids when the omega-6 to omega-3 ratio remains moderate (4:1 or lower)
Soybean oil has no time-dependent absorption or utilization pattern; however, it is best consumed as part of meals containing fat-soluble vitamins for optimal nutrient absorption
Breaks a fast
Do not consume during fasting periods as it will break a fast and provide calories. Always consume with food rather than in isolation.
Per 100 g of the default form. Bars show how much higher or lower soybean oil is than the average across 10 peer foods in this category. Green means a favorable direction; amber means the opposite.
Soybean Oil is classified as a oils & fats. Soybean oil is a vegetable oil extracted from soybean seeds, rich in polyunsaturated fats including omega-6 linoleic acid and smaller amounts of omega-3 alpha-linolenic acid.
Soybean Oil scores 36/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin K, Vitamin E, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 14 g serving, soybean oil is highest in Vitamin K (~21% DV).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best any time of day. Soybean oil has no time-dependent absorption or utilization pattern; however, it is best consumed as part of meals containing fat-soluble vitamins for optimal nutrient absorption
A typical serving is around 14 g (~124 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating soybean oil alongside several other oils & fats sources.
Soybean Oil pairs nicely with: Pair with fatty fish (salmon, mackerel) or flaxseeds because they provide omega-3 fatty acids to balance soybean oil's high omega-6 content and reduce inflammatory potential; Combine with vitamin C-rich foods (tomatoes, bell peppers, citrus) because vitamin C enhances absorption of fat-soluble nutrients and supports antioxidant synergy; Use in dressings with leafy greens because the oil facilitates absorption of fat-soluble vitamins (A, K, E) from vegetables; Mix with herbs and spices (turmeric, ginger) because polyphenols from spices provide additional antioxidant protection alongside soybean oil's vitamin E.
Encyclopedia entries that supply the same signature nutrients soybean oil contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients soybean oilcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.