Corn Oil

Name: Corn oil, also called maize oil, extracted from the germ of the corn kernel (Zea mays).

Description

Corn oil is a byproduct of corn processing, particularly wet milling for starch and sweeteners — the germ is separated out and pressed or solvent-extracted for oil, then refined, bleached and deodorised to produce the light, neutral-tasting oil found on supermarket shelves. Commercial-scale corn oil production developed alongside the broader growth of the corn processing industry through the 20th century, particularly in the United States, the world's largest corn producer.

Main nutrition value

Like all pure oils, corn oil is essentially 100% fat and around 884 kcal per 100g. It is roughly 59% polyunsaturated fat, 24% monounsaturated and 13% saturated, dominated by the omega-6 fat linoleic acid. Its omega-6 to omega-3 ratio is notably high, around 46:1, well above the range generally considered balanced. Refined corn oil has a high smoke point, around 232°C (450°F), making it well suited to frying.

How best to be consumed

Corn oil's neutral flavour and high smoke point make it a common choice for frying and general cooking.

1. Use for frying and high-heat cooking, where its smoke point holds up well.
2. Use in baking as a neutral liquid fat.
3. Balance its high omega-6 content by getting omega-3 fats elsewhere in the diet, such as from oily fish, walnuts or flaxseed.
4. Choose a different oil, such as olive or canola, as your everyday default if you're trying to reduce overall omega-6 intake.

Overconsumption could cause…

Beyond the general calorie density shared by all oils, corn oil's fatty acid balance is worth keeping in mind at high, regular intake.

1. A skewed omega-6 to omega-3 ratio if corn oil (or other high-omega-6 oils) makes up most of your fat intake, which some researchers link to low-grade inflammation, though the evidence is still debated.
2. Excess calorie intake if used generously, since a tablespoon carries well over 100 kcal.

GroupsPlant/Fruit OilsGrass family (Poaceae)High saturated fat

Made fromWhole Corn / Maize

Related foodsRice Bran OilAvacado OilCanola OilCoconut OilExtra-Virgin Olive OilFlaxseed Oil

Wikipedia — Corn oil, used for production method and fatty acid composition: https://en.wikipedia.org/wiki/Corn_oil