Soybean oil
Checked by us One serving: 9.2 g (about 2 teaspoons) · 81 kcal
Lots of omega-3: ALA.
Nothing to watch for most people so far.
On warfarin? Keep your vitamin K steady.
Good for
How we counted this
What one serving (9.2 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
625 mg in one serving: 39% of the 1,600 mg a day men need, 57% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
21 more nutrients below “a lot”
- Some
Vitamin K1
Your blood needs it to clot.
Learn more
16.9 µg in one serving: 14% of the 120 µg a day men need, 19% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
1.12 mg in one serving: 7% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0 mg in one serving: under 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0 mg in one serving: under 1% of the 11 mg a day men need, under 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
0.02 mg in one serving: under 1% of the 550 mg a day men need, under 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
0 mg in one serving: under 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
0 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Magnesium
Your muscles and nerves need it to work.
Learn more
0 mg in one serving: under 1% of the 400 mg a day men need, under 1% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0 mg in one serving: under 1% of the 16 mg a day men need, under 1% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
0 mg in one serving: under 1% of the 3,400 mg a day men need, under 1% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0 g in one serving: under 1% of the 56 g a day men need, under 1% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0 mg in one serving: under 1% of the 1.2 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
You’d need about 25 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 3.63 µg (3-MCPD equivalents)
How we got this
A serving a day adds 7.4–26% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 38–44% of the limit.
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 360 g a day would reach the limit.
Why this rating: Eating it daily comes to 9 g a day, which stays within the 230 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: the tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day (EFSA 2018), 140 µg a day for 70 kg. EFSA's European mean for soybean oil (191 results) is 394 µg/kg, so about 355 g of oil eaten alone in a day would reach it (153 g at the 95th percentile, 914 µg/kg). A serving carries 3.63 µg, 2.6% of it, and adds 7.4-25.9% to the average adult's 0.2-0.7 µg/kg body weight/day (14-49 µg/day), which is under half the limit. European data, shown beside the Canadian figures, not averaged with them.
2 other measurements of this food, same verdict
You’d need about 8.6 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 10.6 µg (3-MCPD esters, basis not stated)
How we got this
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 120 g a day would reach the limit.
Why this rating: Eating it daily comes to 9 g a day, which stays within the 79 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap, on a rough figure: the only refined-oil category mean with a sample count comes from Singapore retail (2019-20, 36 refined oils, mean 1,152.1 µg/kg). A serving carries 10.6 µg, 7.6% of the 140 µg tolerable daily intake. The table does not say whether the figure is as 3-MCPD equivalents, so no grams figure is given. It mixes oils, and palm olein and rice bran pull the mean up, so it is not a seed-oil average.
You’d need about 99 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
How we got this
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,400 g a day would reach the limit.
Why this rating: Eating it daily comes to 9 g a day, which stays within the 910 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: for two brands of generic mixed vegetable oil, all 4 Health Canada pilot-survey analyses (Ottawa retail, 2011 and 2013) were not detected or under the 100 ng/g reporting limit. Eaten alone, at least 1,400 g a day would reach the tolerable daily intake of 140 µg a day; that is a floor, since every analysis is at or below the reporting limit. It is shown beside brand A (1,220 ng/g, where 115 g would reach the limit) so the category is not read from the worst brand alone. What 'mixed vegetable' contains is not stated, and soybean is not confirmed.
Glycidyl esters (glycidol)
Nothing to watchYou’d need about 10 servings a day, every day, of this food alone to double the glycidyl esters (glycidol) an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 7.5–11% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 1.58 µg (glycidol equivalents)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: glycidol is a genotoxic carcinogen with no safe threshold, judged by margin of exposure (EFSA 2016: T25 10.2 mg/kg body weight/day; a margin of 25,000 or higher is low concern). A serving of soybean oil carries 1.57 µg, 0.022 µg/kg body weight/day, a margin of 453,359 on its own. The average adult takes in 0.2-0.3 µg/kg body weight/day (EFSA 2016, middle bound), a margin of 51,000 to 34,000, and a serving adds 7.5-11% to it, short of doubling. European data (189 results, 30% below detection), shown beside the Canadian figures, not averaged with them.
Checked for nickel, cadmium, dioxins and dioxin-like PCBs, mineral oil aromatic hydrocarbons and lead: fine at normal amounts.
You’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 15,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 9 g a day, which stays within the 11,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. All 3 FDA Total Diet Study composites of vegetable oil were below the 60 ppb reporting limit, so at least 15,167 g a day, eaten alone, would reach the limit. EFSA's pooled category of animal and vegetable fats and oils, shown beside it, averages 100 (lower bound) to 213 (upper bound) µg/kg.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
1 other measurement of this food, same verdict
You’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 9,100 g a day would reach the limit.
Why this rating: Eating it daily comes to 9 g a day, which stays within the 6,700 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. A serving carries 0.9-2.0 µg, 0.1-0.2% of the limit; about 9,100 g (lower bound) to 4,272 g (upper bound) of fats and oils eaten alone in a day would reach it. The figure is EFSA's category for animal and vegetable fats and oils together (85% below detection), not refined vegetable oil alone.
EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi.org · grade B
You’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.02 µg (at the 2 ppb reporting limit)
How we got this
A serving a day adds 0.1% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 88,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 64 g a week, which stays within the 26,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.1% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0 µg (mean, non-detects counted as zero)
How we got this
A serving a day adds 0% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 900,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 64 g a week, which stays within the 260,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.01% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Dioxins and dioxin-like PCBs
Nothing to watchThe measurement and the limit use different versions of the dioxin scale, so they can’t be compared.
Learn more
One serving carries 0.28 pg (toxic equivalents, ≈ per g fat; oil is ~100% fat)
How we got this
The dataset’s rating: Nothing to watch: under the limit
No cap: this is a category figure for vegetable oils and fats, shortenings and margarines, not for one oil. EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg/kg body weight/week, 42 pg for 70 kg. For orientation only, one serving carries 0.28 pg toxic equivalents, and seven servings a week 1.9 pg, 4.6% of the weekly limit. No grams figure is given: the CFIA survey uses the 2005 WHO toxic equivalency factors and EFSA's limit rests on the 2022 factors, and mixing the two hides an error of 27-35%. The average adult already takes in 3-9 times the limit, so a food is judged by what a serving adds: a few percent, not a doubling.
CFIA. Dioxins and dioxin-like compounds in selected foods, targeted survey April 2012 to March 2014 · grade B
Mineral oil aromatic hydrocarbons (MOAH)
Nothing to watchRated without the share a serving adds to an average adult’s intake: the dataset stores no figure to print for this measurement.
Learn more
How we got this
The dataset’s rating: Nothing to watch: rated by margin of exposure
No cap: MOAH (mineral oil aromatic hydrocarbons) has no safe threshold and is judged by margin of exposure, using EFSA 2023's surrogate reference point of 0.49 mg/kg body weight/day for the 3+-ring fraction; a margin of 10,000 or higher is low concern. A serving carries 0.5-13.6 µg MOAH. If 10% of MOAH is 3+-ring (EFSA's first scenario) the serving's own margin is 25,164 at the upper bound; at 1% (second scenario), 251,636. Against EFSA's adult average total-MOAH exposure of 0.0004 to 0.006 mg/kg body weight/day, a serving adds 0.11-48.7%, short of doubling; the range is wide because it pairs the serving's lowest figure with the highest background and its highest with the lowest. European data (refined soybean oil, 126 samples, 98% below detection), not Canadian retail. Like for like (lower bound with lower, upper with upper) a serving adds 1.6% to 3.2%.
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0–0.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.05 µg (at the 5 ppb reporting limit)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: all 3 FDA Total Diet Study composites of vegetable oil were below detection (reporting limit 5 ppb). Counting every one at that limit, a daily serving would add at most 0.13% to the average adult's lead intake of 35 µg/day. No safe threshold is set for lead.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0–0.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.02 µg (mean, non-detects counted as zero, with the 1999 composite)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: a daily serving adds 0.016-0.058% to the average adult's lead intake of 35 µg/day (EFSA 2012), far from doubling it. No safe threshold is set for lead. This is a category figure for cooking fats and salad oils (7 of 17 composites below detection); one high 1999 composite is kept in, not dropped.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
For some people
Flagged for people on warfarin, as the label puts it: keep vitamin K intake consistent, not avoid. Soybean oil is rich in vitamin K1: the Institute of Medicine puts soybean and canola oils above 100 µg per 100 g, corn oil under 5 (2001). A serving of soybean oil carries about 17 µg of vitamin K1, against an adequate intake of 120 µg a day for men and 90 for women. A flag for consistency, not a cap.
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 17 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
0 g of sugar in a 9.2 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Context hazard (EFSA 2023 no-observed-adverse-effect level (NOAEL) 236 mg/kg body weight/day; 'present dietary exposure to mineral oil saturated hydrocarbons (MOSH) does not raise concern'): a serving = 0.061-0.071 mg = 0.00087-0.00102 mg/kg body weight/day; MoE against the NOAEL 232,044-271,773. No cap.
Measured in this food, not rated yet. Not rated: no soybean-specific PAH figure has been found. The pooled mean of positive results for all 78 oils in the CFIA 2018-19 survey, 0.27 ppb toxic equivalents (peanut oil highest, at 0.94), is shown for orientation only: a serving would carry 0.0025 µg toxic equivalents.
Measured in this food, not rated yet. Not rated: EFSA's 2019 group tolerable daily intake (50 µg/kg body weight/day, as DEHP equivalents, with DBP counted 5 times and DINP 0.3 times as much as DEHP) needs a sum, and the soybean-oil DINP level cannot be recovered from EFSA's text, so the sum cannot be formed. Soybean oil carried DEHP at 77 µg/kg and DBP at 22, the lowest of the oils tested (Nanni 2011, Italy, 16 samples, via EFSA 2019); those two alone give 187 µg/kg DEHP equivalent as a floor. EFSA's whole-diet exposure averages 0.9-7.2 µg/kg body weight/day, up to 23% of the group limit.
Shown as context, not rated: WHO (2023) advises no more than 1% of total energy from trans fat, and Health Canada's public-health objective is less than 1%; on a 2,000 kcal diet that is 2.22 g a day. A serving carries 0.049 g, 2.2% of it. This is the trans fat formed when oil is refined, not from partially hydrogenated oil; Health Canada's 2017 notice puts non-hydrogenated refined oils at generally less than 2% of the oil. Brazilian retail refined soybean oils averaged 1.84 g/100 g, because the refining step varies by producer.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 9.2 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More omega-3: ALA
- Canola oil842 mg in 9.2 g (this food: 625 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other butters, oils and dressings we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
- Canola oilMore omega-3: ALA (842 mg vs 625 mg)
1 food out of the 3 other butters, oils and dressings we’ve checked and could compare gives clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Canola oilMore omega-3: ALA (842 mg vs 625 mg)
1 food out of the 3 other butters, oils and dressings we’ve checked and could compare gives clearly more nutrients, protein and fibre per calorie.
None of the 3 other butters, oils and dressings we could compare gives clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Vegetable oil, soybean (refined)
How the serving was set: 10 mL = 9.21 g (Health Canada TRA H.2 'Vegetable oil, including liquid coconut oil', 10 mL, label '2 tsp (10 mL)'; grams from USDA SR Legacy household measures: 1 cup = 218 g, 1 US cup = 236.588 mL)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 6.789 g | 0.63 g | 0.77 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Calcium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0 mg | 0 mg | 0 mg | copy of USDA · not used | Canadian Nutrient File 2026 #419 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Choline | 0.2 mg | 0.02 mg | 0.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Energy | 884 kcal | 81.42 kcal | – | FDC Energy (kcal), SR Legacy used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Fat | 100 g | 9.21 g | 11.31 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 99.9 g | 9.2 g | 11.3 g | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Fatty acids, total saturated | 14.9 g | 1.37 g | 1.69 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Fibre | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Folate | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Iron | 0.05 mg | 0 mg | 0.01 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0.1 mg | 0.01 mg | 0.01 mg | second database · not used · 2× | UK food tables (CoFID 2021) #17-044 | C | |
| Magnesium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Niacin (B3, niacin equivalents) | 0 mg | 0 mg | 0 mg | listed used | Canadian Nutrient File 2026 #419 | C |
| Phosphorus | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Potassium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Protein | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Riboflavin (B2) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Selenium | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Sodium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Sugars | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Thiamin (B1) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Vitamin B6 | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Vitamin E | 12.2 mg | 1.12 mg | 1.38 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| 16.06 mg | 1.48 mg | 1.82 mg | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Vitamin K1 | 183.9 µg | 16.94 µg | 20.8 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 131 µg | 12.07 µg | 14.82 µg | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Water | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Zinc | 0.01 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Copper | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0.01 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #17-044 | C | |
| Ash | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Energy | 3,699 kj | 340.68 kj | 418.44 kj | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Total fat (NLEA) | 94.6 g | 8.71 g | 10.7 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Tocopherol, beta | 1.8 mg | 0.17 mg | 0.2 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Tocopherol, gamma | 70.4 mg | 6.48 mg | 7.96 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Tocopherol, delta | 22 mg | 2.03 mg | 2.49 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Tocotrienol, beta | 1.6 mg | 0.15 mg | 0.18 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Folate, food | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Folate, DFE | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Betaine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Tryptophan | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Threonine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Isoleucine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Leucine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Lysine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Methionine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Cystine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Phenylalanine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Tyrosine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Valine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Arginine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Histidine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Alanine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Aspartic acid | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Glutamic acid | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Glycine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Proline | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Serine | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Fatty acids, total trans | 0.533 g | 0.05 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| SFA 14:0 | 0.075 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| SFA 16:0 | 10.3 g | 0.95 g | 1.17 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| SFA 18:0 | 3.71 g | 0.34 g | 0.42 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| SFA 20:0 | 0.294 g | 0.03 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| MUFA 18:1 | 22.55 g | 2.08 g | 2.55 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 18:2 | 50.952 g | 4.69 g | 5.76 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 18:3 | 6.789 g | 0.63 g | 0.77 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| SFA 22:0 | 0.306 g | 0.03 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| MUFA 20:1 | 0.233 g | 0.02 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Stigmasterol | 55.4 mg | 5.1 mg | 6.27 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Campesterol | 58 mg | 5.34 mg | 6.56 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Brassicasterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Beta-sitosterol | 153 mg | 14.09 mg | 17.31 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Campestanol | 2.15 mg | 0.2 mg | 0.24 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Fatty acids, total monounsaturated | 22.1 g | 2.04 g | 2.5 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Fatty acids, total polyunsaturated | 57.6 g | 5.3 g | 6.52 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Beta-sitostanol | 5.62 mg | 0.52 mg | 0.64 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Delta-5-avenasterol | 10.5 mg | 0.97 mg | 1.19 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Phytosterols, other | 20.8 mg | 1.92 mg | 2.35 mg | listed used | US food database (USDA Foundation Foods) #748366 | C |
| SFA 15:0 | 0.014 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| SFA 17:0 | 0.086 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| SFA 24:0 | 0.124 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| TFA 18:1 t | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| TFA 18:2 t,t | 0.533 g | 0.05 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| MUFA 16:1 c | 0.08 g | 0.01 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| MUFA 18:1 c | 21.4 g | 1.97 g | 2.42 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| PUFA 18:2 n-6 c,c | 50.9 g | 4.69 g | 5.76 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Fatty acids, total trans-monoenoic | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Fatty acids, total trans-polyenoic | 0.533 g | 0.05 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 6.62 g | 0.61 g | 0.75 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| SFA 21:0 | 0.025 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| MUFA 20:1 c | 0.6 g | 0.06 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| PUFA 18:2 c | 50.9 g | 4.69 g | 5.76 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| PUFA 18:3 c | 6.62 g | 0.61 g | 0.75 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| PUFA 20:3 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748366 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Manganese | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Niacin (B3, preformed) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Pantothenic acid (B5) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #171411 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #17-044 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.01% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.1% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Dioxins and dioxin-like PCBs · Nothing to watch: under the limit · No cap: this is a category figure for vegetable oils and fats, shortenings and margarines, not for one oil. EFSA's 2026 tolerable weekly intake for dioxins and PCBs is 0.6 pg/kg body weight/week, 42 pg for 70 kg. For orientation only, one serving carries 0.28 pg toxic equivalents, and seven servings a week 1.9 pg, 4.6% of the weekly limit. No grams figure is given: the CFIA survey uses the 2005 WHO toxic equivalency factors and EFSA's limit rests on the 2022 factors, and mixing the two hides an error of 27-35%. The average adult already takes in 3-9 times the limit, so a food is judged by what a serving adds: a few percent, not a doubling. · CFIA 2012 · B
- Glycidyl esters (glycidol) · Nothing to watch: doesn’t double average intake · No cap: glycidol is a genotoxic carcinogen with no safe threshold, judged by margin of exposure (EFSA 2016: T25 10.2 mg/kg body weight/day; a margin of 25,000 or higher is low concern). A serving of soybean oil carries 1.57 µg, 0.022 µg/kg body weight/day, a margin of 453,359 on its own. The average adult takes in 0.2-0.3 µg/kg body weight/day (EFSA 2016, middle bound), a margin of 51,000 to 34,000, and a serving adds 7.5-11% to it, short of doubling. European data (189 results, 30% below detection), shown beside the Canadian figures, not averaged with them. · DOI 10.2903/j.efsa.2016.4426 · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: a daily serving adds 0.016-0.058% to the average adult's lead intake of 35 µg/day (EFSA 2012), far from doubling it. No safe threshold is set for lead. This is a category figure for cooking fats and salad oils (7 of 17 composites below detection); one high 1999 composite is kept in, not dropped. · Health Canada Total Diet Study, trace elements · B
- Lead · Nothing to watch: doesn’t double average intake · No cap: all 3 FDA Total Diet Study composites of vegetable oil were below detection (reporting limit 5 ppb). Counting every one at that limit, a daily serving would add at most 0.13% to the average adult's lead intake of 35 µg/day. No safe threshold is set for lead. · US FDA Total Diet Study (2018–2020) · A
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap, on a rough figure: the only refined-oil category mean with a sample count comes from Singapore retail (2019-20, 36 refined oils, mean 1,152.1 µg/kg). A serving carries 10.6 µg, 7.6% of the 140 µg tolerable daily intake. The table does not say whether the figure is as 3-MCPD equivalents, so no grams figure is given. It mixes oils, and palm olein and rice bran pull the mean up, so it is not a seed-oil average. · DOI 10.3390/foods12234331 · B
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap: the tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day (EFSA 2018), 140 µg a day for 70 kg. EFSA's European mean for soybean oil (191 results) is 394 µg/kg, so about 355 g of oil eaten alone in a day would reach it (153 g at the 95th percentile, 914 µg/kg). A serving carries 3.63 µg, 2.6% of it, and adds 7.4-25.9% to the average adult's 0.2-0.7 µg/kg body weight/day (14-49 µg/day), which is under half the limit. European data, shown beside the Canadian figures, not averaged with them. · DOI 10.2903/j.efsa.2016.4426 · A
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap: for two brands of generic mixed vegetable oil, all 4 Health Canada pilot-survey analyses (Ottawa retail, 2011 and 2013) were not detected or under the 100 ng/g reporting limit. Eaten alone, at least 1,400 g a day would reach the tolerable daily intake of 140 µg a day; that is a floor, since every analysis is at or below the reporting limit. It is shown beside brand A (1,220 ng/g, where 115 g would reach the limit) so the category is not read from the worst brand alone. What 'mixed vegetable' contains is not stated, and soybean is not confirmed. · DOI 10.1016/j.jfca.2014.09.002 · B
- Mineral oil aromatic hydrocarbons (MOAH) · Nothing to watch: rated by margin of exposure · No cap: MOAH (mineral oil aromatic hydrocarbons) has no safe threshold and is judged by margin of exposure, using EFSA 2023's surrogate reference point of 0.49 mg/kg body weight/day for the 3+-ring fraction; a margin of 10,000 or higher is low concern. A serving carries 0.5-13.6 µg MOAH. If 10% of MOAH is 3+-ring (EFSA's first scenario) the serving's own margin is 25,164 at the upper bound; at 1% (second scenario), 251,636. Against EFSA's adult average total-MOAH exposure of 0.0004 to 0.006 mg/kg body weight/day, a serving adds 0.11-48.7%, short of doubling; the range is wide because it pairs the serving's lowest figure with the highest background and its highest with the lowest. European data (refined soybean oil, 126 samples, 98% below detection), not Canadian retail. Like for like (lower bound with lower, upper with upper) a serving adds 1.6% to 3.2%. · DOI 10.2903/j.efsa.2023.8215 · B
- Mineral oil saturated hydrocarbons (MOSH) · Context · Context hazard (EFSA 2023 no-observed-adverse-effect level (NOAEL) 236 mg/kg body weight/day; 'present dietary exposure to mineral oil saturated hydrocarbons (MOSH) does not raise concern'): a serving = 0.061-0.071 mg = 0.00087-0.00102 mg/kg body weight/day; MoE against the NOAEL 232,044-271,773. No cap. · DOI 10.2903/j.efsa.2023.8215 · B
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. A serving carries 0.9-2.0 µg, 0.1-0.2% of the limit; about 9,100 g (lower bound) to 4,272 g (upper bound) of fats and oils eaten alone in a day would reach it. The figure is EFSA's category for animal and vegetable fats and oils together (85% below detection), not refined vegetable oil alone. · EFSA 2020 · B
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. All 3 FDA Total Diet Study composites of vegetable oil were below the 60 ppb reporting limit, so at least 15,167 g a day, eaten alone, would reach the limit. EFSA's pooled category of animal and vegetable fats and oils, shown beside it, averages 100 (lower bound) to 213 (upper bound) µg/kg. · US FDA Total Diet Study (2018–2020) · A
- PAH4 (polycyclic aromatic hydrocarbons) · Not rated yet · Not rated: no soybean-specific PAH figure has been found. The pooled mean of positive results for all 78 oils in the CFIA 2018-19 survey, 0.27 ppb toxic equivalents (peanut oil highest, at 0.94), is shown for orientation only: a serving would carry 0.0025 µg toxic equivalents. · CFIA 2018 · B
- Phthalates · Not rated yet · Not rated: EFSA's 2019 group tolerable daily intake (50 µg/kg body weight/day, as DEHP equivalents, with DBP counted 5 times and DINP 0.3 times as much as DEHP) needs a sum, and the soybean-oil DINP level cannot be recovered from EFSA's text, so the sum cannot be formed. Soybean oil carried DEHP at 77 µg/kg and DBP at 22, the lowest of the oils tested (Nanni 2011, Italy, 16 samples, via EFSA 2019); those two alone give 187 µg/kg DEHP equivalent as a floor. EFSA's whole-diet exposure averages 0.9-7.2 µg/kg body weight/day, up to 23% of the group limit. · DOI 10.2903/j.efsa.2019.5838 · B
- Soy allergy · Worth knowing · Flagged for people with a soy allergy, worded no wider than the source: Health Canada (June 2013, with CFIA) says highly refined soybean oil is not a food allergen source, because its residual protein is very low, and exempts it from enhanced allergen labelling, so a label may say only 'soybean oil' or 'vegetable oil'. Oil that is not highly refined must be treated as a soy allergen unless the maker shows low protein. For a soy-allergic person the advice is 'ask about refining', not 'avoid'. Cold-pressed and unrefined oils are outside this row. · Health Canada 2013 · A
- Trans fats · Context · Shown as context, not rated: WHO (2023) advises no more than 1% of total energy from trans fat, and Health Canada's public-health objective is less than 1%; on a 2,000 kcal diet that is 2.22 g a day. A serving carries 0.049 g, 2.2% of it. This is the trans fat formed when oil is refined, not from partially hydrogenated oil; Health Canada's 2017 notice puts non-hydrogenated refined oils at generally less than 2% of the oil. Brazilian retail refined soybean oils averaged 1.84 g/100 g, because the refining step varies by producer. · US food database (USDA SR Legacy) · C
- Vitamin K and warfarin · Worth knowing · Flagged for people on warfarin, as the label puts it: keep vitamin K intake consistent, not avoid. Soybean oil is rich in vitamin K1: the Institute of Medicine puts soybean and canola oils above 100 µg per 100 g, corn oil under 5 (2001). A serving of soybean oil carries about 17 µg of vitamin K1, against an adequate intake of 120 µg a day for men and 90 for women. A flag for consistency, not a cap. · US food database (USDA SR Legacy) · C
Oxalate, phytate and gut-tolerance measurements
- fodmap total: no FODMAPs by composition (an oil is ~100% fat, no carbohydrate); no search made (wave-4 brief) not stated in the draft · as sold · as sold · grade C · US food database (USDA SR Legacy)
- histamine: none found not stated in the draft · as sold · as sold · grade C · PubMed query:
Sources
- CFIA. Dioxins and dioxin-like compounds in selected foods, targeted survey April 2012 to March 2014
cfia-dioxins-2012-14· full text read · Open Government Licence - Canada - CFIA. Polycyclic aromatic hydrocarbons in selected foods, April 1, 2018 to March 31, 2019 (targeted survey, final report)
cfia-pah-2018-19· full text read · Open Government Licence - Canada - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Becalski A, Feng S, Lau BP-Y, Zhao T. A pilot survey of 2- and 3-monochloropropanediol and glycidol fatty acid esters in foods on the Canadian market 2011-2013. J Food Compos Anal 2015;37:58-66 (Health Canada) · doi:10.1016/j.jfca.2014.09.002
doi:10.1016/j.jfca.2014.09.002· full text read · Crown copyright; open-science.canada.ca copy - EFSA CONTAM Panel. Risks for human health related to the presence of 3- and 2-monochloropropanediol (MCPD), and their fatty acid esters, and glycidyl fatty acid esters in food. EFSA Journal 2016;14(5):4426 · doi:10.2903/j.efsa.2016.4426
doi:10.2903/j.efsa.2016.4426· abstract only · abstract on a university repository page - EFSA CONTAM Panel. Update of the risk assessment of di-butylphthalate (DBP), butyl-benzyl-phthalate (BBP), bis(2-ethylhexyl)phthalate (DEHP), di-isononylphthalate (DINP) and di-isodecylphthalate (DIDP) for use in food contact materials. EFSA J 2019;17(12):5838 · doi:10.2903/j.efsa.2019.5838 · PMID 32626195
doi:10.2903/j.efsa.2019.5838· full text read · CC BY - EFSA CONTAM Panel. Update of the risk assessment of mineral oil hydrocarbons in food. EFSA J 2023;21(9):e08215 · doi:10.2903/j.efsa.2023.8215 · PMID 37711880
doi:10.2903/j.efsa.2023.8215· full text read · CC BY - Shi R, Shen P, Yu W, et al. Occurrence and Dietary Exposure of 3-MCPD Esters and Glycidyl Esters in Domestically and Commercially Prepared Food in Singapore. Foods 2023 · doi:10.3390/foods12234331 · PMID 38231853
doi:10.3390/foods12234331· full text read · CC BY (MDPI; per PMC) - EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi:10.2903/j.efsa.2020.6268 · doi.org
efsa-2020-nickel· full text read · CC BY (EFSA Journal) - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada. Health Canada's Position on Highly Refined Oils Derived from Food Allergen Sources (June 2013, modified September 2013)
hc-oil-allergen-2013· full text read · Government of Canada terms (Crown copyright) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - PubMed query: (histamine OR "biogenic amines" OR tyramine) AND (vegetable oil OR "edible oils" OR "soybean oil" OR "sunflower oil"), 20 results, none relevant
pubmed-query-histamine-oils· secondary source · licence not recorded
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.