Which oil is full of protein? Understanding the Facts Behind Nutritional Claims

According to the USDA, most pure edible oils, such as olive, canola, and vegetable oils, contain 0 grams of protein per serving. While this may surprise some, the answer to the question, 'Which oil is full of protein?' lies in the process of how oil is extracted from its source.

Quick Summary

Most pure edible oils contain no protein, as the protein from the original oilseeds is separated during the extraction process. The protein remains in the leftover meal, which is often processed into other products, such as animal feed or protein powder. The oil itself is composed almost entirely of fat.

Key Points

• Oil Is Not a Protein Source: Pure edible oils, regardless of their source, contain virtually no protein.

• Protein and Fat Are Separated: During oil extraction and refining, the water-soluble protein is separated from the fat-soluble oil.

• Oilseed Meal is the Protein Source: The high-protein component of oil-producing seeds is found in the leftover meal or seed cake after extraction.

• Cooking Oil Provides Healthy Fats: Use healthy oils like olive or canola for their fat content and ability to cook other foods, not for protein.

• Combine for a Balanced Meal: Pair oils with actual protein sources, such as legumes, nuts, seeds, lean meats, or fish, for a nutritionally complete diet.

• Refining Further Removes Protein: Crude or unrefined oils may contain trace amounts of protein, but the refining process removes most of this, making commercial oils protein-free.

Unpacking the Myth: Why Oils Contain No Protein

The misconception that some oils, particularly those derived from protein-rich sources like soybeans or hemp, might also contain protein is a common one. The reality is that the oil extraction and refining process is designed to separate the pure fat from all other components, including carbohydrates and protein. Pure oils are a concentrated source of fat and, by definition, do not contain the macronutrients found in their parent plant.

The refining process typically involves several stages to isolate the oil. For instance, in the case of soybeans, the seeds are cleaned, cracked, de-hulled, and then subjected to a solvent extraction process using hexane. This process removes the oil, leaving behind a high-protein, defatted soybean meal. For other sources like hemp, the seeds are cold-pressed to extract the oil, and the remaining 'seed cake' is then used to create protein powder or meal. These methods effectively remove virtually all protein from the final oil product.

The Science of Separation

Protein molecules and fat molecules are fundamentally different in their structure and properties. Protein is a large, water-soluble molecule, while oil is a lipid, or fat, that is not soluble in water. This chemical difference is what allows for their effective separation. During extraction, the proteins, along with fiber and other nutrients, are left behind in the solid part of the plant material. The final oil is filtered and purified, leaving behind a liquid that is almost 100% fat and devoid of protein.

Key Sources of Plant-Based Protein (from Oilseeds)

Instead of searching for protein in oil, it's more effective to turn to the original source. Many oilseeds are excellent sources of plant-based protein, and understanding where the protein goes after extraction can help you make more informed dietary choices.

• Soybeans: A prime example, soybeans are a staple in plant-based diets, with the whole bean containing a high level of protein. The defatted soybean meal left after oil production is used to make tofu, soy milk, and high-protein animal feed.
• Hemp Seeds: While hemp seed oil is prized for its omega fatty acids, the seeds themselves are packed with protein. The remaining pulp after cold-pressing is dried and ground into hemp protein powder, a popular supplement.
• Canola and Rapeseed: Rapeseed (from which canola oil is derived) is another oilseed with a high protein content. After the oil is extracted, the meal is used for animal feed, a valuable protein source for livestock.
• Sunflower Seeds: Just like other oilseeds, the protein-rich meal left after extracting oil from sunflower seeds is used in protein concentrates and isolates.

Common Oils: Protein Content Comparison

To illustrate the fact that pure oils are not a source of protein, here is a comparison of some popular edible oils. In each case, the protein content is zero grams per tablespoon.

Oil Type	Protein per Tablespoon	Primary Nutrient	Notes
Olive Oil	0 g	Monounsaturated Fats	Valued for heart-healthy fats and antioxidants.
Canola Oil	0 g	Monounsaturated/Polyunsaturated Fats	A versatile oil with a low saturated fat content.
Soybean Oil	<0.1 g (refined)	Polyunsaturated Fats	The high-protein component is the soybean meal.
Hemp Seed Oil	0 g	Omega-3/Omega-6 Fatty Acids	The seeds and protein powder are the protein source.
Sunflower Oil	<0.1 g (refined)	Polyunsaturated Fats	Protein remains in the meal after extraction.
Coconut Oil	0 g	Saturated Fats	Extracted from the fatty part of the coconut.

The Correct Approach to a Protein-Rich Diet

Rather than seeking protein from oils, focus on integrating actual protein sources into your diet while utilizing healthy oils for their other benefits, such as a source of energy, healthy fats, and fat-soluble vitamins. A balanced meal can be achieved by combining high-protein foods with a healthy oil for cooking or dressing.

For example, sautéing high-protein foods like chicken breast, tofu, or lentils in extra virgin olive oil provides both lean protein and heart-healthy monounsaturated fats. Drizzling hemp seed oil, rich in essential fatty acids, over a salad with chickpeas or edamame offers a complete nutritional profile. The key is to see oils for what they are—a source of healthy fats—and to get your protein from lean meats, fish, dairy, legumes, and seeds.

Conclusion

The belief that some oils are rich in protein is a common misconception rooted in the fact that the oil is derived from protein-rich seeds. The refining process, however, effectively separates the protein from the oil, leaving behind a pure fat product with zero or negligible protein content. To achieve a high-protein diet, one should focus on the actual protein-rich components of plants, like soybean meal or hemp seeds, and use oils for their healthy fat content and cooking properties. For more comprehensive information on healthy protein sources, consult reliable nutritional resources.

Frequently Asked Questions

Which oil has the most protein?

No pure edible oil contains a significant amount of protein. All pure oils, including those from seeds like hemp and soybeans, contain virtually zero grams of protein per serving because the protein is separated during the refining process.

Why do seeds contain protein, but their oil doesn't?

Seeds contain both protein and oil, but they are separate molecules. During oil extraction, mechanical pressing or solvent-based methods separate the oil (fat) from the solid plant matter, where the protein is located. The protein-rich plant matter becomes a byproduct, such as meal or protein powder.

Is olive oil a good source of protein?

No, olive oil is not a good source of protein. It contains 0 grams of protein per tablespoon and is a concentrated source of fat, primarily heart-healthy monounsaturated fat.

Where does the protein from soybeans go during the production of soybean oil?

The protein from soybeans remains in the defatted soybean meal after the oil is extracted. This protein-rich meal is then used for animal feed or processed further for human consumption, for example, to make soy protein isolate.

Can I get protein from hemp seed oil?

No, hemp seed oil contains negligible protein. The protein is found in the whole hemp seeds or in hemp protein powder, which is made from the solid residue after the oil has been pressed out.

Are there any edible oils with protein?

For all practical dietary purposes, no. While some scientific studies have detected minute, non-nutritionally significant traces of protein in unrefined oils, all commercially available refined edible oils are considered protein-free.

What is the best way to use healthy oils with protein?

The best way is to cook or dress protein-rich foods with a healthy oil. For example, you can use canola oil to sauté chicken or olive oil to drizzle over fish or chickpeas. This allows you to benefit from the healthy fats of the oil and the protein from the food.