Soy Oil 101: How it Stacks Up Against Other Oils
When it comes to cooking oils, the options seem endless. Olive, canola, corn, avocado, coconut—each one has its own reputation and loyal fan base. But if you’ve ever wondered how soybean oil stacks up against the rest, you may be surprised to learn it checks more boxes than most. From nutrition and versatility in the kitchen to sustainability and local impact, soybean oil has a lot going for it.
Soybean Oil Nutrition Facts and Health Benefits
So, is soybean oil healthy? The answer is a resounding yes. In fact, soybean oil is one of the few oils with an FDA-approved heart health claim. That’s because it’s packed with polyunsaturated fats—both omega-3s (alpha-linolenic acid) and omega-6s (linoleic acid)—that support cardiovascular health and can lower the risk of heart disease when used in place of saturated fats.
Soybean oil is also a good source of vitamin E, an antioxidant that helps protect your cells and supports skin and immune health, and vitamin K, which plays a role in bone strength and blood clotting. Just one tablespoon provides about 6% of your daily vitamin E needs. Unlike some oils that have been linked to inflammation, research shows soybean oil does not increase inflammation or oxidative stress in the body, making it a safe and beneficial choice for everyday cooking.
Cooking Versatility You Can Count On
Beyond the nutrition label, one of the biggest benefits of soybean oil is its versatility. With a high smoke point, between 465 - 482°F, it’s well-suited for nearly any cooking method. Whether you’re frying crispy chicken, baking a cake, or sautéing veggies, soybean oil holds up beautifully.
Its neutral flavor is another plus. Unlike olive or coconut oil, which can sometimes overpower the dish, soybean oil lets the natural flavors of your ingredients shine through. That makes it a go-to for salad dressings, marinades, and baked goods, as well as high-heat cooking. Instead of juggling several specialty oils, soybean oil can handle almost everything in your kitchen.
Sustainability and Local Impact
Another reason soybean oil stands out is its story. Most soybean oil in the U.S. comes from locally grown soybeans, produced by family farmers, many of them right here in South Dakota. Choosing soybean oil helps support those farmers and the rural communities they live in.
From an environmental standpoint, soybean oil also compares favorably to some tropical oils. Palm and coconut oil, for example, are often linked to deforestation and biodiversity loss in sensitive ecosystems. By contrast, soybeans in the Midwest are grown on existing farmland, making their environmental footprint lighter. Pair that with continued innovations in sustainable farming, and soybean oil becomes a responsible choice you can feel good about.
Soybean oil also stands out for its broader sustainability impact. Soybeans are one of the most sustainable crops grown in the U.S., thanks to farmers’ ongoing improvements in soil health, water conservation, and reduced greenhouse gas emissions. Because soybean oil is a co-product of processing soybeans for animal feed and other uses, it makes efficient use of the entire crop. Choosing soybean oil supports a renewable, homegrown resource that contributes to sustainable farming practices nationwide.
How Soybean Oil Compares to Other Popular Oils
Corn oil: Similar in calories, but soybean oil provides more vitamin K while still delivering plenty of vitamin E.
Olive oil: Known for heart health benefits, but better for low- to medium-heat cooking due to its lower smoke point.
Avocado oil: Also heat-stable, but typically more expensive and resource-intensive to produce.
Palm and coconut oil: Shelf-stable and widely used, but tied to higher environmental concerns and higher levels of saturated fat
When you weigh health, cooking performance, and sustainability together, soybean oil comes out ahead as the most well-rounded option.
The Bottom Line
Cooking oils should make your meals healthier, easier, and more sustainable. With its heart-healthy fats, essential nutrients, high smoke point, neutral flavor, and strong connection to local farmers, soybean oil delivers on all fronts.
So next time you’re reaching for a bottle of oil, consider the one that checks every box: soybean oil. It’s not just good for your kitchen; it’s good for your health, your community, and the planet.
Beyond cooking, soybeans are the foundation for more than 1,000 everyday products. From biodiesel and asphalt to candles, crayons, and even shoes. Every drop of soybean oil represents a crop that’s fueling innovation far beyond the dinner table.
