Rice Bran Oil Nutrition Facts

Calories, Carbs, and Health Benefits of Rice Bran Oil

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Bottle of rice bran oil and unmilled rice on wooden background
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Many healthy eaters have never heard of rice bran oil. But this nutty-flavored oil is becoming more popular because it is easy to cook with and provides heart-healthy benefits.

Nutrition Facts

Rice Bran Oil Nutrition Facts
Serving Size 1 tablespoon
Per Serving% Daily Value*
Calories 120 
Calories from Fat 120 
Total Fat 14g21%
Saturated Fat 2.7g13%
Polyunsaturated Fat 4.8g 
Monounsaturated Fat 5g 
Cholesterol 0mg0%
Sodium 0mg0%
Potassium 0mg0%
Carbohydrates0g0%
Dietary Fiber 0g0%
Sugars 0g 
Protein 0g 
Vitamin A 0% · Vitamin C 0%
Calcium 0% · Iron 0%
*Based on a 2,000 calorie diet

Carbs in Rice Bran Oil

Rice bran oil is extracted from the bran or outer layer of rice. Rice (both white rice, brown rice, and other varieties of rice) are significant sources of carbohydrate. But rice bran oil provides zero grams of carbohydrate.

Fats in Rice Bran Oil

Rice bran oil provides three different types of fat.

Most of the fat in this oil (five grams) is monounsaturated fat.  Monounsaturated fats—also called MUFAs—are generally considered good fats because they can help boost your HDL or "good" cholesterol levels. Experts at the Academy of Nutrition and Dietetics recommend that you choose foods with monounsaturated fat instead of saturated fat when possible.

Rice bran oil also contains almost five grams (4.8 grams) of polyunsaturated fat. Polyunsaturated fats—also called PUFAs—are also considered healthy fats. Polyunsaturated fat can help lower your LDL (bad) cholesterol. For that reason, health experts recommend that you get 3-10 percent of your daily calories from PUFAs.

You'll get 2.7 grams of saturated fat when you consume a single tablespoon of the oil. Saturated fat may increase your risk for heart disease, but experts are re-evaluating the role of saturated fat in a heart-healthy diet.

Protein in Rice Bran Oil

Rice bran oil provides zero grams of protein.

Health Benefits

As rice bran oil has become more popular, scientists have begun to study the product's health benefits.

There is some evidence that it may improve your health. In addition to what nutrition experts already know about the benefits of polyunsaturated and monounsaturated fats, they are learning that rice bran oil may provide additional advantages to boost wellness.

At the 2012 American Heart Association High Blood Pressure Research Scientific Sessions researchers reported that people who cooked with a blend of sesame and rice bran oils saw a significant drop in blood pressure and improved cholesterol levels. Research scientist Devarajan Sankar, MD, Ph.D. talked about rice bran oil in an interview.

"Rice bran oil, like sesame oil, is low in saturated fat and appears to improve a patient's cholesterol profile. Additionally, it may reduce heart disease risk in other ways, including being a substitute for less healthy oils and fats in the diet."

Replacing less healthy oils, like saturated fat (butter or animal fats), with a healthier oil like rice bran oil can help to boost heart health.

Cooking Tips

Rice bran oil is often used by cooks when they are stir-frying or deep frying. It has a high flash point (also called a smoke point) of 254 °C compared to other oils. For example, canola oil has a smoking point of 200°C and extra virgin olive oil has a smoking point of 160°C.

Avocado oil has a slightly higher smoke point of 271°C.

The flash point of your cooking oil is important to know because it is the temperature at which the oil starts to create smoke and harmful fumes. If you want to use cooking techniques that require a higher temperature, it's essential to use an oil with a high flash point. Rice bran oil has become one of the more popular high-temperature cooking oils because of its nutty taste.

Store rice bran oil in a cool dry place. If stored properly, the oil can last up to one to two years.

Sources:

American Heart Association. "Sesame and rice bran oil lowers blood pressure, improves cholesterol." ScienceDaily. 19 September 2012. 

Lichtenstein, A. H. et al. “Rice Bran Oil Consumption and Plasma Lipid Levels in Moderately Hypercholesterolemic Humans.” Arteriosclerosis, Thrombosis, and Vascular Biology 14.4 (1994): 549–556. doi: 10.1161/01.ATV.14.4.549

National Institutes of Health. National Library of Medicine, Medline Plus. Facts about polyunsaturated fats. Reviewed 4/4/2016

Sugano M, Tsuji E. Rice bran oil and human health. Biomedical and Environmental Sciences. 1996 Sep;9(2-3):242-6.