Rice Bran Oil: Health Benefits, Downsides & How It Compares To Other Options

Even if you don't consider yourself to be much of a chef, your kitchen pantry is likely stocked with multiple cooking oils for sautéing, dressing, and baking.

As you may be able to guess by the name, rice bran oil is the oil derived from rice bran, the hard outer layer of brown rice that's removed to create white rice, says Elizabeth Ryan, Ph.D., a rice bran researcher and professor at the University of Colorado. 

Once the bran (which would likely otherwise go to waste) is removed, its oil is typically extracted using chemical solvents. There are other technologies to extract the oil as well, including expeller pressing and supercritical fluid, which involves using high-pressure carbon dioxide to remove the bran, says Ryan.

Once extracted, rice bran oil is then refined to remove waxes and free fatty acids, which often burn and smoke when heated, to make it suitable for cooking.

Rice bran oil is largely produced1 in Thailand and India, and it's a popular cooking oil in many Asian countries2, including Japan, Korea, China, Taiwan, Thailand, and Indonesia. Since it has a smoke point of 490 degrees Fahrenheit—one of the highest of all cooking oils—and a neutral yet slightly nutty flavor, rice bran oil is useful for frying and baking, says Ryan. It's also a popular ingredient for stir-fries.

The exact nutritional composition of rice bran oil varies, depending on the type of rice used, says Ryan. In general, though, rice bran oil's fatty acid makeup4 is about 47% monounsaturated fat, 33% polyunsaturated fat, and 20% saturated fat. 

While you need to consume all varieties of fat for energy and to help the body absorb specific vitamins, consuming too much saturated fat can increase levels of low-density lipoprotein (aka LDL, or "bad") cholesterol, raising the risk for heart disease and stroke5.

On the other hand, consuming unsaturated fat—including polyunsaturated and monounsaturated fats—in place of saturated fat can reduce the risk of cardiovascular disease6. 

Because of the aforementioned waxes and free fatty acids found in crude rice bran oil, all rice bran oil found in food products and in the grocery store aisle is refined, says Ryan. Unlike olive oil, there aren't multiple grades, such as virgin and extra virgin, of rice bran oil, she adds. 

Thanks to its unsaturated fat content, rice bran oil may lower cholesterol levels, helping to reduce the risk for heart disease and stroke, says Ryan.

In fact, a 2022 review of eight studies9 found that consuming rice bran oil can "significantly decrease" total blood cholesterol, LDL cholesterol, and triglyceride levels. 

Rice bran oil's phytosterols2—plant-derived compounds that are similar in structure to cholesterol—also play a role in its heart-health benefits, says Ryan.

A tablespoon of rice bran oil offers more than 4 milligrams of vitamin E, or about 30% of the recommended dietary allowance for the nutrient11 for individuals 14 years or older.

This fat-soluble vitamin has antioxidant properties, meaning it protects cells from damage caused by exposure to free radicals (highly unstable molecules that trigger oxidative stress) that may contribute to cardiovascular disease and cancer11 development. 

Along with vitamin E, rice bran oil is rich in gamma-oryzanol, a compound that's considered to be1 one of the most effective antioxidants and may have anti-cancer properties.

In addition to the cooking oil aisle, rice bran oil is also found in cosmetic products, says Ryan. It's often included in soaps, she adds, along with sunscreens and topical anti-aging products13.

The reason: Rice bran contains squalene and tocotrienols, compounds that aid in skin softening and repair when applied topically. 

Although rice bran oil contains unsaturated fats that support heart health, the cooking ingredient does contain some saturated fat, which may increase14 LDL cholesterol and total cholesterol levels and contribute to15 heart disease and stroke when consumed in excess.

Rice is often grown using pesticides, and 15% of the total pesticides16 used for crop production globally are used in rice paddy fields. In turn, traces of these chemicals may be found in the bran oil, says Ryan. 

These pesticides can also enter waterways17 and seep into groundwater, making it unsafe for consumption and exposing animals, humans, and flora to toxic chemicals. What's more, the application of some pesticides can impact the health of farmworkers18 and neighboring communities19.

The rice bran oil extraction process itself can be harmful to the environment, too. As mentioned, rice bran is typically extracted with chemical solvents, not mechanical methods that press the oil out of the bran, says Ryan. 

A toxic metalloid, arsenic is a common groundwater contaminant, particularly in East and South Asia and in South American countries. In agricultural fields, arsenic has been known to accumulate in rice, which, when consumed, may lead to toxicity20. Specifically, arsenic has been linked with health problems21 such as cancer and DNA damage, in humans. 

As with other plant oils, rice bran oil is generally safe to consume in moderation in the occasional stir-fry, and thanks to its unsaturated fat content and antioxidants, it may offer some health benefits.

That said, rice bran oil does contain saturated fat and has a higher amount of omega-6 than omega-3 fatty acids, which may increase LDL cholesterol and potentially promote inflammation, respectively.

Plus, the cooking oil may contain traces of heavy metals and have a significant environmental impact throughout its production process.

A tablespoon of olive oil offers about the same amount of total fat (14 grams) and is nearly equal in saturated fat (2.17 grams) as rice bran oil.

However, the two cooking oils diverge in terms of unsaturated fat: Olive oil is significantly higher in monounsaturated fat (9.58 grams) and lower in polyunsaturated fat (1.33 grams)22. The smoke point of olive oil ranges from 350 to 470 degrees Fahrenheit, depending on the variety used. 

Much like rice bran oil, a tablespoon of vegetable oil, often soybean oil or a combination of inexpensive seed oils, provides 14 grams of fat, but the fatty acid profile differs slightly. Vegetable oil offers slightly less saturated fat (1.92 grams), just 0.3 gram more monounsaturated fat (5.64 grams), and about 1 gram more polyunsaturated fat (5.64 grams)23.

Once again, sunflower oil and rice bran oil both provide about 14 grams of fat per tablespoon, but the former has slightly less saturated fat (1.44 grams), roughly half the amount of monounsaturated fat, and nearly double the amount of polyunsaturated fat24.

Including moderate amounts of rice bran oil in your diet may come with some potential health benefits, thanks to its unsaturated fat and antioxidants, and it's a good option for individuals with allergies. However, there are environmental and ethical concerns surrounding the oil's production, and it contains cholesterol-raising saturated fat.