Soybean Oil: What It Is and Why People Use It

Soybean oil is a neutral-tasting vegetable oil made from soybeans. You’ll see it in grocery stores, restaurants, and packaged foods because it handles heat well, blends easily into dressings, and costs less than many other oils. If you want a no-fuss oil for frying, baking, or making mayo, soybean oil often shows up on the shortlist.

How to Use Soybean Oil in the Kitchen

Refined soybean oil has a high smoke point (around 450°F / 230°C), so it’s a solid pick for deep-frying, pan-frying, and high-heat baking. It won’t add strong flavor, so it’s handy when you want other ingredients to shine. Cold-pressed or unrefined soybean oil has a bit more taste and works better for low-heat uses or finishing dishes.

Try it for stir-fries, homemade mayonnaise, or when you need a neutral oil for marinades. If you’re making a vinaigrette, mix it with a more flavorful oil or an acid like lemon juice or vinegar to boost the overall taste.

Nutrition, Health Notes, and Safety

Soybean oil is rich in polyunsaturated fats, especially omega-6 fatty acids. That’s fine in moderation, but most Western diets already have plenty of omega-6, so balance it with omega-3 sources like flaxseed, fatty fish, or walnuts. One tablespoon of oil has roughly 120 calories — a good reminder that oils are calorie-dense.

Watch labels for partially hydrogenated soybean oil. That means trans fats, which raise heart risk and are best avoided. Also, people with soy allergies should avoid soybean oil unless it’s labeled highly refined and safe by their doctor. If you’re worried about processing, look for expeller-pressed or cold-pressed options and products labeled hexane-free.

Refined soybean oil is commonly used in food manufacturing. That’s not bad by itself, but if you prefer less processing, pick organic, non-GMO, or cold-pressed bottles. For frying at home, refined works great. For dressings or dips, choose unrefined for more flavor and slightly better nutrient retention.

Store soybean oil in a cool, dark place and keep the cap tight. Once opened, use it within 6 months for best flavor; refrigeration can extend shelf life but may cloud the oil — it clears at room temperature. Smell the oil before use; a rancid or bitter smell means toss it.

Quick tips: avoid oils listing "partially hydrogenated"; rotate oils in your kitchen to keep a balance of fats; and when buying in bulk, make sure you’ll use it before the best-by date. Want a neutral, high-heat oil that’s easy on the wallet? Soybean oil fits that role, as long as you shop smart and use it in moderation.