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Perilla oil Calories
Very high in omega-3, plant oil, antioxidant source
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Perilla oil (14 g) has 122 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.6 g of fat and 0 g of fiber. Its 6 mg of Vitamin E covers 40% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Perilla oil Nutrition Facts
Selected: 1 tablespoon (medium) · 13.6 g
122
KCAL / 13.6G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
13.6g
· 17% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Perilla oil nutrition facts table · 1 tablespoon (medium) (13.6 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Perilla oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 13.6 g | 122 kcal |
| 1 teaspoon (small) | 4.5 g | 41 kcal |
| 10 g | 10 g | 90 kcal |
| 20 g | 20 g | 180 kcal |
| 2 tablespoon (large) | 27 g | 243 kcal |
| 1 ounce (medium) | 28 g | 252 kcal |
| 50 g | 50 g | 450 kcal |
| 100 g | 100 g | 900 kcal |
| 1 cup (large) | 218 g | 1962 kcal |
Calculated from 900 calories per 100 g.
Frequently Asked Questions About Perilla oil
What is perilla oil used for?
Perilla oil is a seed oil used mainly as a finishing oil in salads, dressings, noodles, and cooked dishes. Its distinctive flavor and plant-based omega-3 make it useful in small amounts, especially when a recipe does not require high-heat cooking.
What are the benefits of perilla oil?
Perilla oil supplies alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and may contain antioxidant compounds. It can add variety to your fat sources, but it is not a treatment or a substitute for prescribed care.
Can you cook with perilla oil?
Yes, but it is best used without heating or added near the end of cooking. Its polyunsaturated fats are vulnerable to heat and oxidation, so use a more heat-stable oil for frying or prolonged high-temperature cooking.
What does perilla oil taste like?
Perilla oil often tastes mildly nutty and herbal, although the flavor varies by product and processing. Try a small amount first; its distinctive taste works well in dressings, drizzled over vegetables, or stirred into food after cooking.
Is perilla oil a good source of omega-3?
Yes. Perilla oil is rich in ALA, the main plant-based omega-3 fatty acid. ALA is not the same as the EPA and DHA found in fish oil, and the body converts only a limited amount of ALA into those forms.
Can perilla oil replace sesame oil in recipes?
Sometimes, but the flavor will change. Perilla oil has a different, often more herbal and less strongly toasted taste than toasted sesame oil, so it works best as a finishing substitute rather than when sesame flavor is central to the dish.
How should you store perilla oil after opening?
Keep perilla oil tightly sealed and away from light and heat; refrigerate it after opening to slow oxidation. Because it is rich in polyunsaturated fats, discard it if it develops a stale, bitter, or otherwise rancid smell or taste.
Can you use perilla oil for Korean cooking?
Yes. Perilla oil is used in Korean cooking to season foods such as namul, noodles, and rice dishes, commonly added for aroma rather than used for deep-frying. Add it near the end so its flavor remains noticeable.
Is perilla oil the same as perilla essential oil?
No. Culinary perilla oil is pressed from the seeds and used as a food oil; perilla essential oil is a concentrated aromatic product. Do not substitute an essential oil for food-grade perilla oil in recipes.
Can perilla oil be applied to skin or hair?
Perilla oil can be applied externally as an oil, but there is not strong evidence that it promotes hair growth or treats skin conditions. Try a small patch first, since any topical oil can irritate sensitive skin.
Perilla oil Vitamins & Minerals
Vitamins
Vitamin E
5.98mg · 40% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
Minerals
Iron
0.01mg · 0% DV
Calcium
0.14mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Perilla oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Perilla oil
To burn the 122 calories in 1 tablespoon (medium) (13.6 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Perilla oil?
Pressed from the seeds of the perilla plant, perilla oil is a fragrant oil used especially in Korean and other East Asian cooking. It has a distinctive, gently grassy, nutty flavour. In Korea, it is often drizzled over vegetables, noodles and soups or mixed into dipping sauces, usually as a finishing oil rather than a frying staple.
Elsewhere, try a little in a salad dressing or over cooked greens, where its flavour can stand out without overpowering the dish. It is entirely fat and therefore energy-dense, so a small pour goes a long way. Its delicate aroma is best preserved by using it cold or adding it after cooking instead of heating it for a long time.
How Nutritious Is Perilla oil?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Perilla oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Perilla oil Contain Allergens?
No known major allergens
Which Diets Is Perilla oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Perilla oil Fat Profile
SATURATED
0.95g
MONOUNSATURATED
2.18g
POLYUNSATURATED
10.47g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.