Cottonseed oil — a plant product obtained from cotton seeds, which is widely used in cooking and the food industry.
Due to its neutral taste and high smoke point, it is suitable for frying and baking.
The oil contains fat-soluble vitamins, phytosterols, and unsaturated fatty acids that contribute to maintaining health.
For supporters of the keto diet, cottonseed oil can serve as a source of fats, but it requires moderation due to its high content of omega-6 fatty acids, an excess of which can disrupt the balance of fatty acids in the body.
Composition and Nutritional Value
Cottonseed oil is almost entirely composed of fats and contains no carbohydrates, so its glycemic index and glycemic load are both zero. This makes it suitable for low-carbohydrate diets.
| Calories | about 884 kcal per 100 g |
| Fats | ~100 g (including over 50% polyunsaturated and about 20% monounsaturated) |
| Proteins | 0 g |
| Carbohydrates | 0 g |
The main fatty acid — linoleic (omega-6), providing structural integrity to cell membranes.
The oil also contains vitamin E, phytosterols, and trace amounts of minerals (magnesium, phosphorus, potassium). These components support antioxidant protection, lipid metabolism, and vascular health.
Health Benefits
- helps lower cholesterol levels due to phytosterols;
- supports skin and vascular health thanks to vitamin E;
- serves as an energy source in low-carbohydrate diets;
- provides stable blood sugar and insulin levels;
- has high thermal stability, making it convenient for frying.
Use in the Keto Diet
Cottonseed oil is suitable for keto nutrition as a source of fats; however, due to the predominance of omega-6 acids, it is recommended to use it in moderation and combine it with oils rich in omega-3 — for example, flaxseed, fish, or chia oil.
Ways to use:
- for frying and baking — withstands temperatures up to 230 °C without oxidation;
- in dressings and marinades — adds a mild flavor and increases the fat content of dishes;
- in baking — used as a plant-based alternative to butter or sunflower oil.
The optimal amount — 1–2 tablespoons per day.
When purchasing, it is advisable to prefer unrefined cold-pressed oils or refined products without residual hexane.
Conclusion
Cottonseed oil — a source of unsaturated fats and vitamin E, suitable for use in the keto diet provided it is consumed in moderation. It increases the energy value of the diet, supports lipid metabolism, and protects cells from oxidative stress.
However, to maintain an optimal balance of fatty acids, it is important to combine it with oils rich in omega-3.
