Home / friendly / processed / oils / Is Rice Bran Oil Keto-Friendly?

Is Rice Bran Oil Keto-Friendly?

Rice Bran Oil on a kitchen counter

If you've ever wondered, 'Is Rice Bran Oil Keto-Friendly?' then read on, as we have quite the treat for you! In this article, we delve into the carb content, health implications, and versatile uses of Rice Bran Oil within a keto diet.

We even explore potential keto-compatible alternatives, just in case you crave a little variety.

With its impressive nutritional profile and versatility, Rice Bran Oil can be a game-changer in your keto meal plan.

So, let's get started on this journey and discover how this oil can fit into your ketogenic lifestyle!


  • Yes, Rice Bran Oil is keto-friendly due to its zero net carb content, but there's so much more to it!
  • Harness the benefits of Rice Bran Oil's high unsaturated fats, antioxidants, and phytosterols for a healthier keto lifestyle.
  • Curious about how to use it? We've got the lowdown on including Rice Bran Oil in your keto meal plan.

Is Rice Bran Oil Keto-Friendly?

Yes, Rice Bran Oil is indeed keto-friendly. This is primarily because it has an impressive 0.0g net carbs per 100 g, which is a crucial aspect when considering foods for a keto diet. The primary focus of a ketogenic diet is to reduce carbohydrate intake and increase the consumption of fats. Rice Bran Oil fulfills this criterion effectively, being a high-fat and zero-carb oil option. Its low carbohydrate content makes it suitable for those following a strict ketogenic diet.

Can Rice Bran Oil be Incorporated into a Strict Keto Diet?

Absolutely, Rice Bran Oil can be seamlessly incorporated into a strict keto diet. Thanks to its net carb content of 0.0g per 100 g, it is a fitting choice for individuals aiming to maintain a state of ketosis. Its low carbohydrate content, high-fat profile, and beneficial nutritional properties make it a suitable addition to a ketogenic dietary plan.

However, the key to a successful keto diet isn't solely about choosing low-carb food items but achieving a balanced and varied diet. While Rice Bran Oil is a great keto-friendly option, it's important to remember to balance it with other nutrient-dense, low-carb foods to ensure you're getting a broad range of nutrients to support overall health.

Keeping track of your daily carb intake is a handy strategy to make sure you're maintaining the right balance. There are several nutrition tracking apps available that can help you stay within your daily carb limit while incorporating Rice Bran Oil into your diet.

Delving into the Carbohydrate Content of Rice Bran Oil

When we delve into the carbohydrate content of Rice Bran Oil, it becomes clear why it's considered a keto-friendly option. The oil has an impressive net carbohydrate content of 0.0g per 100 g, making it an ideal choice for those following a strict ketogenic diet.

For those who may not be familiar, the premise of a ketogenic diet is to limit carb intake significantly, forcing the body to use fats as its primary energy source, leading to a state of ketosis. Given the negligible carbohydrate content in Rice Bran Oil, it fits within these dietary constraints comfortably.

It's also worth noting that the type of fat found in Rice Bran Oil is predominantly unsaturated, which is generally considered to be a healthier option compared to saturated fats. This makes Rice Bran Oil not only a low-carb option but also a healthier choice for those on a keto diet.

Nutritional Snapshot of Rice Bran Oil

Rice Bran Oil, in a 100g serving, is a nutrient powerhouse. Predominantly, it contains 100g of fat, which is further divided into several types. It boasts 47g of monounsaturated fats, significant for their association with heart health. The oil also contains 33g of polyunsaturated fats and 20g of saturated fats. While macro nutrients are indeed important, let's not forget about the micronutrients. Rice bran oil is abundant in vitamin E, a fat-soluble nutrient that acts as a powerful antioxidant in the body. For a 100g serving, there's 32.3mg of Vitamin E. This oil also contains 24.7mg of Vitamin K, essential for blood clotting and bone health. Rice Bran Oil also includes several types of sterols. These are bioactive compounds, and Rice Bran Oil contains 898mg of β-sitosterol, 506mg of ∆5-avenasterol, 185mg of campesterol, and 172mg of stigmasterol. Then, we have the trace minerals. There's 0.1mg of Copper and 0.01mg of Manganese in a 100g serving of Rice Bran Oil. These trace minerals play key roles in several body functions, like energy production and the creation of connective tissues.

Rice Bran Oil's unique nutritional profile makes it a treasure trove of nutrients. Its balance of fats and the presence of beneficial micronutrients like Vitamin E and K, as well as phytosterols, make it a standout choice among cooking oils.

Nutrient NameAmount and Unit per 100g
Total fats 100.0g
Vitamin E (alpha-tocopherol) 32.3mg
Vitamin K1 24.7ug
Iron, Fe 0.07mg
Calories 884.0kcal
Fatty acids, total saturated 19.7g
Fatty acids, total monounsaturated 39.3g
Fatty acids, total polyunsaturated 35.0g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Rice Bran Oil' was not found in FoodData Central, so nutritional data for 'Oil, rice bran' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Rice Bran Oil on a Keto Diet

Incorporating Rice Bran Oil into a keto diet can potentially offer several health benefits. One of the key health properties of Rice Bran Oil is its high content of unsaturated fats, which are known to have a positive impact on heart health. They can help reduce levels of 'bad' LDL cholesterol and increase 'good' HDL cholesterol, promoting a healthier cardiovascular system.

Furthermore, Rice Bran Oil is a good source of antioxidants, specifically vitamin E and gamma-oryzanol, which are known for their anti-inflammatory properties. This can be beneficial to keto dieters, as the diet's high fat content can sometimes lead to inflammation.

Rice Bran Oil also contains phytosterols, plant compounds that are structurally similar to cholesterol. These compounds can help lower cholesterol absorption in your body, which can contribute to maintaining heart health.

Incorporating Rice Bran Oil into Your Keto Meal Plan

Incorporating Rice Bran Oil into your ketogenic meal plan can be simpler than you think, and there are plenty of ways to do it. Here are some tips and recipe ideas to get you started:

  1. Cooking and Frying: Rice Bran Oil has a high smoke point, making it an excellent choice for frying or sautéing vegetables. You could make a simple stir-fry with a variety of low-carb vegetables and a protein source of your choice, using Rice Bran Oil.
  2. Salad Dressings: Rice Bran Oil's mild flavor makes it a great base for homemade salad dressings. Try mixing it with some apple cider vinegar, mustard, salt, and pepper for a quick and easy keto-friendly salad dressing.
  3. Baking: Yes, you can bake on a keto diet! Substitute other cooking oils with Rice Bran Oil in your favorite keto-friendly baking recipes. Its light taste won't overpower the flavors of your baked goods.
  4. Marinades: Combine Rice Bran Oil with a variety of herbs, spices, and low-carb sauces to create delicious marinades for meat, poultry, or fish.

Keto-Compatible Alternatives for Rice Bran Oil

While Rice Bran Oil is a fantastic addition to a keto diet, sometimes it's nice to mix things up with different oils. Here are some keto-compatible alternatives that can be used in various recipes:

  1. Avocado Oil: With a high smoke point, like Rice Bran Oil, avocado oil is perfect for frying or sautéing. It also has a mild flavor, which makes it a good choice for salad dressings or drizzled over cooked vegetables. Nutritionally, avocado oil is high in monounsaturated fats, similar to Rice Bran Oil, and also contains vitamin E.
  2. Coconut Oil: A staple in many keto kitchens, coconut oil is rich in medium-chain triglycerides (MCTs), which can be directly used by your body for energy. It's great for baking or adding to coffee for a creamy, energy-boosting start to the day. However, coconut oil has a more pronounced flavor and a different fatty acid profile, being high in saturated fats.
  3. Olive Oil: This classic oil is high in monounsaturated fats and packed with antioxidants. It's perfect for making salad dressings or for drizzling over cooked foods. Cooking with olive oil at high temperatures can result in the oil burning, so it's best used at low to medium heat.
  4. Butter or Ghee: While not oils, butter and ghee (clarified butter) are popular fats used in keto cooking. They can add a delicious, creamy flavor to a variety of dishes, from stir-fries to baked goods. Both are rich in saturated fats, and ghee has the advantage of being lactose-free.

Concluding Thoughts on Rice Bran Oil and Keto

In wrapping up our exploration of Rice Bran Oil and its fit within a keto diet, we can affirm that it's indeed a keto-friendly oil due to its net zero carb content. It's worth noting that this oil's unique combination of low-carbs, high healthy fats, and beneficial nutritional properties like antioxidants and phytosterols make it a worthy addition to a ketogenic lifestyle.

The versatility of Rice Bran Oil makes it readily adaptable in a variety of dishes, from frying and baking to creating dressings and marinades. So don't hesitate to experiment with it in your keto kitchen.

Interestingly, Rice Bran Oil's high smoke point also makes it an excellent skincare product. Many people on a keto diet also pay attention to what they put on their skin in addition to what they consume. So, if you're interested in natural skincare, using Rice Bran Oil can be a great way to nourish your skin, thanks to its antioxidant and moisturizing properties.

Explore our Is It Keto Knowledge Hub.

Is Canola Oil Keto-Friendly
Is Peanut Oil Keto-Friendly
Is Flaxseed Oil Keto-Friendly
Is Hazelnut Oil Keto-Friendly
Is Oils Keto-Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely, Rice Bran Oil is perfect for a keto diet due to its net zero carb content.

Yes, Rice Bran Oil is rich in unsaturated fats, antioxidants, and phytosterols, offering several health benefits.

Definitely! Rice Bran Oil has a high smoke point, making it ideal for cooking, baking, and even making salad dressings.