Epic source
Energy
900 kcal · 45% DV target
Vegetable oil is the neutral-tasting, all-purpose cooking oil of the everyday kitchen, used for frying, roasting, baking and dressings.
An umbrella review (a study that pools many other reviews) of 206 meta-analyses found that oils high in unsaturated fats, such as canola, virgin olive and rice bran oil, helped lower LDL (the 'bad' cholesterol), though the certainty of the evidence ranged from moderate to very low.
In the same review, oils high in saturated fat, such as coconut and palm oil, raised LDL (and HDL, the 'good' cholesterol, too). This oil is mostly unsaturated fat, so it sits on the other side of that divide.
Swapping saturated fat for polyunsaturated fat is associated with lower risk of cardiovascular disease and type 2 diabetes in population studies. Trials also show that linoleic acid (the omega-6 fat that dominates this oil) does not raise markers of inflammation.
The umbrella review found that only virgin olive oil with higher polyphenol (plant antioxidant) concentrations was commonly linked to extra benefits. A neutral cooking oil earns its place through its fat profile and cooking behaviour, not added extras.
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
900 kcal · 45% DV target
100 g · 128% DV target
13.7 g · 68% DV target
Not a benefit — best kept low
16.2 mg · 108% DV target
109 μg · 91% DV target
No diet tags available.
Seasonality has not been estimated for this ingredient yet.
Unopened bottles keep longest.
Once opened, keep the lid tightly closed.
Environmental footprint has not been estimated for this ingredient yet.
Comparing how different vegetable oils affect health took an umbrella review pooling 206 meta-analyses from 48 studies.