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Is Soybean Oil Keto-Friendly?

Soybean Oil on a kitchen counter

Is Soybean Oil Keto-Friendly?" You might find yourself asking this question as you navigate the world of a ketogenic diet.

The answer is a resounding yes! With a net carb content of 0g per 100g, Soybean Oil passes the keto-friendly test with flying colors.

But there's more to this versatile oil than just its carb content.

From its nutritional profile to its culinary versatility, Soybean Oil has much to offer to those following a keto lifestyle.

In this article, we've delved into the carbohydrate content, health implications, and various ways to incorporate Soybean Oil into your keto meal plan.

We've also looked at some keto-compatible alternatives.

So, sit back and let's unravel the keto-friendliness of Soybean Oil together.


  • Yes, Soybean Oil is keto-friendly with a net carb content of 0g per 100g, but there's more to discover.
  • Benefits await: Soybean Oil is rich in essential polyunsaturated fats and Vitamin E, making it a healthful inclusion in your keto diet.
  • You're not just stuck with Soybean Oil, we've explored some other keto-compatible oil alternatives.

Is Soybean Oil Keto-Friendly?

Yes, Soybean Oil is keto-friendly. The primary consideration for whether a food fits into a ketogenic diet is its carbohydrate content. In the case of Soybean Oil, it contains 0g net carbs per 100g, making it an option that can easily fit into a daily keto diet without tipping the scale on carbs. This oil is virtually devoid of carbs, sugar, dietary fiber, and protein, with its caloric value almost entirely derived from fats. As a high-fat, zero-carb food, Soybean Oil aligns with the nutrient ratios needed for a typical ketogenic diet. However, it must be noted that while it fits the keto criteria based on its macronutrient composition, individual responses to different foods can vary. Therefore, it is crucial to monitor your body's reactions while incorporating Soybean Oil into a keto diet.

Can Soybean Oil be Incorporated into a Strict Keto Diet?

Absolutely, Soybean Oil can be incorporated into a strict keto diet. As we've established, Soybean Oil is a high-fat, zero-carb food, which fits the macronutrient profile required for a ketogenic diet. A strict keto diet focuses on keeping daily carbohydrate intake below a certain threshold, typically around 20g net carbs. Given that Soybean Oil contains 0g net carbs, it can certainly be used within this framework without disrupting ketosis, which is the metabolic state the diet aims to maintain.

However, while it's crucial to consider the carb content, it's equally important to remember the concept of dietary balance. Keto isn't just about keeping carbs low; it's about getting adequate nutrition from all food sources. Thus, while Soybean Oil could be a part of your keto meal plan, it's essential to balance it with other nutrient-dense, keto-friendly foods.

Delving into the Carbohydrate Content of Soybean Oil

When we delve into the carbohydrate content of Soybean Oil, it's simple - there's practically none. To be precise, Soybean Oil contains 0g net carbs per 100g. The term "net carbs" refers to the amount of carbohydrates that are absorbed by the body, and for those following a keto diet, this is the figure that matters most.

For a food to be considered keto-friendly, it generally needs to be low in carbohydrates, and Soybean Oil certainly fits the bill. Including high-fat, zero-carb foods like Soybean Oil in your diet can help you maintain your carb limit while also meeting your fat intake requirements, a key aspect of the ketogenic diet.

Nutritional Snapshot of Soybean Oil

Soybean oil is a potent source of nutrients with a complex nutritional profile. In a 100g serving of soybean oil, you'll find a significant amount of both macro and micronutrients.

Firstly, it's important to note that soybean oil is high in energy, providing 884 kcal. The majority of this comes from fats, specifically polyunsaturated fats at 58g, and monounsaturated fats at 23g. On the other hand, it contains less amount of saturated fats, only about 16g. These fats provide energy and are necessary for the absorption of fat-soluble vitamins.

In terms of protein, soybean oil contains a minimal amount, less than 1g, as it is primarily a source of fats rather than proteins. It also does not contain any carbohydrates or sugar, making it a pure source of fats.

Vitamin-wise, soybean oil is rich in Vitamin E, providing 8.18mg, which contributes to its antioxidant properties. Additionally, it also contains Vitamin K, 183.9µg, which plays a crucial role in blood clotting and bone health.

For minerals, the oil contains a trace amount of iron, 0.05mg, and a slightly higher amount of phosphorus, 0.1mg. Other minerals like Sodium, Potassium, Calcium, or Zinc are either absent or present in negligible amounts.

It's also worth noting that Soybean oil has a substantial amount of phytosterols at 221mg. Phytosterols are plant compounds that are said to help lower cholesterol levels.

Nutrient NameAmount and Unit per 100g
Vitamin E (alpha-tocopherol) 12.2mg
Fatty acids, total saturated 14.9g
Fatty acids, total monounsaturated 22.1g
Fatty acids, total polyunsaturated 57.6g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Soybean Oil' was not found in FoodData Central, so nutritional data for 'Oil, soybean' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Soybean Oil on a Keto Diet

Soybean Oil, while being keto-friendly, also offers several health benefits that can complement the objectives of a keto diet. One of the standout features of Soybean Oil is its rich content of polyunsaturated fats, specifically omega-3 and omega-6 fatty acids. These are essential fats that our body can't produce on its own, and they play crucial roles in brain function and cell growth.

What's more, Soybean Oil contains Vitamin E, a potent antioxidant that helps protect our cells from damage. On a keto diet, where fat makes up a significant portion of calorie intake, choosing fats that provide additional health benefits can be a smart move.

However, it's worth noting that Soybean Oil also has a high proportion of omega-6 fatty acids relative to omega-3. While both are essential, a balanced ratio is considered healthier. Therefore, if you're including Soybean Oil in your keto regimen, it could be beneficial to balance it out with other sources of omega-3.

Also, while keto is primarily a diet designed for metabolic changes, the focus is on overall health improvement. Incorporating Soybean Oil, with its essential fatty acids and Vitamin E content, can complement the health benefits offered by a keto diet, such as improved heart health, brain function, and inflammation control.

Incorporating Soybean Oil into Your Keto Meal Plan

Incorporating Soybean Oil into your keto meal plan can be a seamless process, thanks to its versatile nature. Here are some tips on how you can make it a part of your daily routine:

  1. Cooking Oil: Soybean Oil's high smoke point makes it ideal for cooking, grilling, or sautéing. The next time you're cooking up a keto-friendly stir-fry or grilling some vegetables, try using Soybean Oil.
  2. Dressings and Marinades: Its mild flavor profile makes Soybean Oil a good option for homemade salad dressings and marinades. You could whip up a simple vinaigrette with Soybean Oil, vinegar, and your choice of herbs and spices.
  3. Baking: Yes, you can even bake with Soybean Oil! It can be used as a replacement for other oils in many low-carb, keto-friendly baking recipes.

Keto-Compatible Alternatives for Soybean Oil

Even though Soybean Oil is indeed keto-friendly, variety is important in any diet. So, let's explore a few other keto-compatible oil alternatives that you can use:

  1. Olive Oil: A classic choice, olive oil offers heart-healthy monounsaturated fats and a robust flavor that's great for salad dressings or drizzling over cooked vegetables. Like Soybean Oil, olive oil has 0g net carbs, but it has a unique flavor profile that can add variety to your meals.
  2. Coconut Oil: Rich in medium-chain triglycerides (MCTs), coconut oil is quickly absorbed and used by the body for energy, making it a favorite in the keto community. It is superb for sautéing or adding a tropical twist to smoothies. Its net carb count is also 0g, matching Soybean Oil's keto compatibility.
  3. Avocado Oil: With a high smoke point, avocado oil is perfect for grilling or roasting. It also boasts a good amount of monounsaturated fats, just like olive oil. With 0g net carbs, it's as keto-friendly as Soybean Oil.

Concluding Thoughts on Soybean Oil and Keto

In summarizing our deep dive into Soybean Oil and its place within a keto diet, it's clear that this versatile oil has a lot to offer. With its 0g net carb content, Soybean Oil comfortably fits into the keto eating plan, supporting the maintenance of ketosis without contributing to daily carb consumption.

Its nutritional profile, rich in essential polyunsaturated fats and Vitamin E, further enhances its value, offering beneficial nutrients that complement the overall health-focused approach of a ketogenic diet. Let's not forget its high smoke point and mild flavor, making it a versatile choice for various cooking methods.

Despite its many benefits, it's always crucial to remember the principle of dietary balance. Combining Soybean Oil with other keto-friendly oils, like olive, coconut, and avocado oil, can ensure a varied intake of beneficial fats and nutrients.

As a unique idea not previously mentioned, why not try using Soybean Oil as a base for a homemade keto mayonnaise? With some egg yolks, a dash of vinegar, and a sprinkle of your favorite herbs, you could whip up a tasty, keto-friendly condiment to add creaminess to your meals.

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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.

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Frequently Asked Questions

Absolutely! With a net carb content of 0g per 100g, it fits within the carb limits of a ketogenic diet.

Soybean Oil is rich in polyunsaturated fats and Vitamin E, nutrients that contribute positively to overall health.