Vegetable Oil (Refined Blend): 120 kcal, 2 g Saturated Fat & 5 mg Vitamin E per Tablespoon
Neutral, high-heat cooking oil made from soy, sunflower and canola—low in saturated fat, rich in polyunsaturates yet heavy on omega-6.
What Is “Vegetable Oil”?
A **refined, deodorised** blend—typically 50 % soybean, 25 % sunflower, 25 % canola—chosen for consistent flavour and 230 °C smoke-point.
Nutrition (1 Tbsp ≈ 14 g)
|Calories|Fat|Sat.|MUFA|PUFA|Omega-3 (ALA)|Vit E|
|---|---|---|---|---|---|---|
|120 kcal|14 g|2 g|5 g|7 g|0.3 g|5 mg (35 %)|
Benefits
- **Low saturated fat (≈15 %)** vs. butter (51 %).
- Delivers **vitamin E antioxidants**.
- Neutral taste & high smoke-point suit frying, baking & salad dressings.
Drawbacks
- **Omega-6 : omega-3 ratio ≈ 20 : 1**—balance with fish, flax or chia.
- Highly refined—loses phytonutrients found in cold-pressed oils.
- Pure fat—portion control still matters (120 kcal/Tbsp).
Flavour & Texture
Nearly **odourless, light-bodied**; doesn’t mask spices but lacks the peppery notes of extra-virgin olive oil.
Culinary Uses & Storage
- Deep-fry ≤ 180 °C, sauté or whip into **mayonnaise**.
- Substitute ¾ cup oil per 1 cup melted butter in cakes for dairy-free crumb.
- Store cool & dark ≤ 6 months; refrigerate to slow oxidation (may become cloudy—clears at room temp).
- 1. Vegetable Oil
Generic refined vegetable-oil blend (soybean–sunflower–canola), values per Tbsp (14 g)