Is Corn Oil Healthy?

Corn oil is a thick, high-calorie liquid extracted from corn. This oil is an ingredient in a variety of food products, including salad dressings and baked goods. You can also use corn oil to saute or cook foods, and due to the abundance of corn globally, it is relatively inexpensive. Although corn oil can be useful, it may not be a healthy choice in all cases, depending on your nutritional goals.

Calories

Corn oil is calorie-dense, as 1 tablespoon contains 120 calories, or 6 percent of a 2,000 calorie a day diet. If you are trying to lose weight, corn oil is not a healthy choice, as it may lead you to consume too many calories, stalling your weight loss or causing you to gain weight.

Amount of Fat

Corn oil is high in fat, with 13.6 grams in each 1-tablespoon serving. Although calorie-dense, corn oil provides nutritional benefits, such as helping your body absorb vitamins, sustaining long exercise sessions and keeping your skin and hair healthy.

Saturated vs. Unsaturated Fat

Although corn oil is high in fat, most of it is unsaturated. Each 1-tablespoon serving of corn oil contains just 1.7 grams of saturated fat, with 11.9 grams derived from unsaturated fat. Too much saturated fat can promote increased blood pressure, so the American Heart Association suggests a daily limit of 16 grams or fewer.

Omega-3 vs. Omega-6 Fat

Corn oil contains more than 7 grams of omega-6 fat, and is not a significant source of omega-3s. As the University of Maryland Medical Center explains, omega-6 fatty acids are vital for brain development and can also help maintain the health of your bones, skin and hair. However, UMMC suggests that omega-6 fats may encourage inflammation, and consuming a balance of omega-3 and omega-6 fats may help reduce your risk of heart disease.

Vitamins and Minerals

Corn oil contains no vitamins or minerals other than vitamin E. Vitamin E acts as an antioxidant, so it can help prevent inflammation, and is also involved in immune health.