Oil, canola
Whole food · Fats and Oils
Photo: Wikipedia
Canola oil is a light, neutral-flavored cooking oil pressed from the seeds of the canola plant, a cultivar of rapeseed. It has a clean, slightly nutty taste and a smooth, liquid texture that doesn't overpower dishes. Nutritionally, it's a concentrated source of fat, providing 884 kcal per 100g, and is notably high in heart-healthy monounsaturated fats.
💚 Why it's loved
People love canola oil for its incredible versatility and neutral flavor profile, which allows it to be used in everything from delicate salad dressings to high-heat frying without altering the taste of the food. Its light texture and widespread availability make it a practical, everyday kitchen staple across many cultures.
⚠️ Watch-outs & how to enjoy it better
As a pure fat, it is extremely calorie-dense, so overuse can contribute to excess calorie intake. Those monitoring omega-6 to omega-3 ratios should be mindful, as while canola is better than many oils, it still contains some omega-6. Tip: Use it sparingly as part of a balanced fat intake, and consider alternating with oils like extra virgin olive oil or avocado oil for variety.
Key benefits
- High in monounsaturated fats (oleic acid)
- Good source of omega-3 fatty acids (ALA)
- Low in saturated fat compared to many oils
- High smoke point suitable for various cooking methods
- Contains vitamin E and vitamin K
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'canola' is a registered trademark of the Canola Council of Canada, derived from 'Canadian oil, low acid,' to distinguish it from traditional rapeseed oil.
Full nutrition (scales with serving)
| Water | 0.00 g |
| Energy | 884 kcal |
| Energy | 3699 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.20 mg |
| Betaine | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 17.5 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 27.3 mg |
| Tocopherol, delta | 0.99 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.01 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 71.3 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Fatty acids, total saturated | 7.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 4.3 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0.65 g |
| SFA 22:0 | 0.33 g |
| Fatty acids, total monounsaturated | 63.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.21 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 61.7 g |
| MUFA 18:1 c | 61.7 g |
| MUFA 20:1 | 1.3 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 28.1 g |
| PUFA 18:2 | 19.0 g |
| PUFA 18:2 n-6 c,c | 18.6 g |
| PUFA 18:3 | 9.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 9.1 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.40 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 18:1 t | 0.03 g |
| TFA 18:2 t,t | 0.36 g |
| Fatty acids, total trans-polyenoic | 0.36 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 3.0 mg |
| Campesterol | 241 mg |
| Beta-sitosterol | 413 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What is the smoke point of canola oil?
Refined canola oil has a high smoke point of approximately 400°F (204°C), making it suitable for sautéing, stir-frying, and even deep-frying.
Is canola oil the same as vegetable oil?
Not necessarily. 'Vegetable oil' is a generic term often for soybean oil or a blend. Canola oil is specifically from the canola plant and is typically lower in saturated fat.
How should I store canola oil?
Store it in a cool, dark place like a pantry. For long-term storage, refrigeration can help preserve its freshness and prevent rancidity, especially for unopened bottles.