Oil, industrial, canola, high oleic
Whole food · Fats and Oils
Photo: Wikipedia
High-oleic canola oil is a specialized, golden-hued oil engineered for stability and a clean, neutral flavor profile. It's a liquid fat at room temperature with a smooth, light texture that doesn't overpower dishes. Nutritionally, it's a pure source of fat, delivering 900 kcal per 100g and being exceptionally rich in heart-healthy monounsaturated fats.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love it for its culinary versatility; its clean, neutral taste allows it to be used in everything from delicate dressings to high-heat frying without imparting flavor. It's a reliable, all-purpose kitchen staple that performs consistently.
⚠️ Watch-outs & how to enjoy it better
As a pure fat, it is extremely calorie-dense, and overconsumption can contribute to weight gain. It lacks the distinctive polyphenols and flavor compounds found in extra virgin olive oil, making it less desirable for finishing dishes. To counteract the calorie density, practice strict portion control—measure oils by the teaspoon or tablespoon rather than pouring freely.
Key benefits
- High in monounsaturated fats (oleic acid), similar to olive oil
- Very low in saturated fat and contains omega-3 ALA
- High smoke point makes it ideal for high-heat cooking
- Neutral flavor doesn't alter the taste of food
- Long shelf life due to oxidative stability
🌍 Where it's eaten
💡 Did you know?
The 'high-oleic' trait was developed through traditional plant breeding (not genetic modification) to create a canola oil with a fatty acid profile more stable and similar to olive oil.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 900 kcal |
| Energy | 3766 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 |
| 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 |
| 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 |
| 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 |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 71.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.8 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 16:0 | 3.6 g |
| SFA 18:0 | 2.0 g |
| SFA 20:0 | 0.67 g |
| SFA 22:0 | 0.29 g |
| SFA 24:0 | 0.19 g |
| Fatty acids, total monounsaturated | 72.7 g |
| MUFA 16:1 | 0.19 g |
| MUFA 16:1 c | 0.19 g |
| MUFA 18:1 | 71.8 g |
| MUFA 18:1 c | 71.5 g |
| MUFA 20:1 | 0.67 g |
| MUFA 22:1 | 0.10 g |
| Fatty acids, total polyunsaturated | 15.8 g |
| PUFA 18:2 | 13.4 g |
| PUFA 18:2 n-6 c,c | 12.9 g |
| PUFA 18:3 | 2.4 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 2.2 g |
| PUFA 18:3i | 0.19 g |
| PUFA 18:4 | 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 | 0.96 g |
| Fatty acids, total trans-monoenoic | 0.29 g |
| TFA 18:1 t | 0.29 g |
| TFA 18:2 t not further defined | 0.48 g |
| Fatty acids, total trans-polyenoic | 0.67 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) — USDA does not publish this profile for Oil.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
How does high-oleic canola oil differ from regular canola oil?
High-oleic canola oil has been bred to contain a much higher percentage of monounsaturated fat (oleic acid), making it more stable at high temperatures and giving it a longer shelf life compared to standard canola oil.
Is it good for deep frying?
Yes, it is excellent for deep frying due to its high smoke point and oxidative stability, which means it breaks down less and produces fewer off-flavors during prolonged heating.
Can I use it in baking?
Absolutely. Its neutral flavor and liquid texture make it a popular substitute for butter or other oils in cakes, muffins, and quick breads, often resulting in a moist crumb.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 9.00 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.