1 tablespoon (medium) of Salad oil (14 g) has 124 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 14 g of fat and 0 g of fiber. Its 2 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Salad oil Nutrition Facts

Selected: 100 g

884

KCAL / 100G

Carbs

· 0% DV

Protein

· 0% DV

Fat

100g

· 128% DV

Fiber

· 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%

Salad oil Vitamins & Minerals

Vitamins

Vitamin E

14.3mg · 95% DV

Vitamin K

60µg · 50% DV

Vitamin A

0µg · 0% DV

0mg · 0% DV

Minerals

Calcium

0mg · 0% DV

Iron

0mg · 0% DV

Magnesium

0mg · 0% DV

Zinc

0mg · 0% DV

How Nutritious Is Salad oil?

Nutrient density

Low

18/ 100

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

0/ 100

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.

Salad oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salad oil

To burn the 884 calories in 100 g:

🚶

219min

Walking (5 km/h)

🏃

90min

Running (8 km/h)

🚴

120min

Cycling

🏊

103min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salad oil Processed?

NOVA 3

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 Salad oil Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Salad 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

Salad oil Fat Profile

SATURATED

14g

MONOUNSATURATED

24g

POLYUNSATURATED

53g

⚖️

Omega 6:3 ratio 57.8:1

Above the ideal 4:1 (57.8:1).

Compare Salad oil

🫗vs🧈

Salad oil vs Butter167 kcal more per 100 g

→🫗vs🫒

Salad oil vs Olive oilSame calories per 100 g

→🫗vs💊

Salad oil vs Fish Oil Capsule16 kcal fewer per 100 g

→🫗vs🟡

Salad oil vs Omega-3 Fish Oil Capsule16 kcal fewer per 100 g

→

Foods Similar to Salad oil

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🟡

Omega-3 Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

Frequently Asked Questions About Salad oil

Is salad oil the same as olive oil?

No. Salad oil is usually a refined vegetable oil or blend of oils, while olive oil comes from olives and has a different flavor and fatty-acid profile depending on the product.

Can salad oil be used for cooking as well as dressings?

Yes. It can work for light sautéing and baking, but avoid letting it smoke. For very high-heat cooking, follow the manufacturer’s guidance on the label.

Why does my salad dressing separate after I mix it?

Oil and vinegar naturally separate. Shake the dressing just before serving, or add an emulsifier such as mustard, yogurt, or mashed garlic to help it stay blended longer.

Does adding salad oil help the body absorb nutrients from vegetables?

Yes. Dietary fat helps the absorption of fat-soluble vitamins such as vitamins A, D, E, and K, as well as carotenoids found in many colorful vegetables. A modest amount of oil can therefore make a vegetable salad more nutritionally useful.

Is salad oil automatically bad for heart health?

No. A cooking oil cannot be judged in isolation: its effects depend on the type of oil, the overall eating pattern, the amount used, and whether it is repeatedly overheated.

What is the best way to store salad oil?

Keep it tightly sealed in a cool, dry, dark cupboard. Heat, sunlight, and storage next to the stove can make oil turn rancid faster.

How can I tell whether salad oil has gone rancid?

A sharp, stale smell or a flavor reminiscent of paint, wax, or cardboard can indicate rancidity. Cloudiness or solidifying in a cold room does not necessarily mean it is spoiled; smell and taste are more useful indicators.

How long does salad oil last after opening?

The exact period depends on the oil blend and storage conditions, so check the package instructions and best-before date. Keeping the bottle closed and away from heat and light helps preserve quality.

Can oil used for frying be reused?

Reusing frying oil can speed up degradation and create off-flavors. Discard it if it has darkened, foams excessively, smells strong, or has started smoking.

Who should be cautious with salad oil?

People who have been advised to limit fat because of certain gallbladder, pancreatic, or digestive conditions should discuss appropriate amounts with a healthcare professional. Anyone with a seed allergy should also check the label for the oils included in the blend.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026