Oils & Sweeteners
Canola Oil
Overview
Why use canola oil?
Canola oil is a neutral-tasting cooking fat that stands out for being low in saturated fat and unusually rich in plant-based omega-3 ALA. It is pure fat and very calorie dense, so it works best as the oil you cook and dress food with rather than something to pour freely.
Good to know: It is 100% fat at 884 kcal per 100 g, so measure it rather than free-pouring, and store it away from heat and light since its omega-3 fats go rancid easily.
Plant-based omega-3s
Canola oil supplies 9.1 g of ALA per 100 g, an omega-3 fat the body cannot make itself and uses for cell membranes and signalling.
Good source of vitamin E
One tablespoon provides 2.44 mg of vitamin E (16% DV), an antioxidant that helps protect fats in your cells from oxidative damage.
Low in saturated fat
At 7.4 g saturated fat per 100 g, it is far lower than most solid fats, and replacing saturated fat with unsaturated is linked to better heart health.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in canola oil?
Calories
884kcal
Protein
0g
Carbs
0g
Fat
100g
Fiber
0g
Sugars
0g
Vitamins
- Vitamin E17 mg116%
- Vitamin K71 µg59%
Other compounds
- Omega-3 ALA9.1 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Canola Oil vs Olive Oil
| Nutrient | Canola Oil | Olive Oil |
|---|---|---|
| Calories | 884 kcal | 884 kcal |
| Fat | 100 g | 100 g |
| Saturated fat | 7.4 g | 14 g |
| Calcium | 0 mg | 1 mg |
| Iron | 0 mg | 0.56 mg |
| Potassium | 0 mg | 1 mg |
| Vitamin E | 17 mg | 14 mg |
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Source: USDA FoodData Central, “Oil, canola” (SR Legacy, FDC ID 172336).View the USDA record ↗ (opens in a new tab).