1. Canola Oil Facts
2. Types of Canola Oil
3. Canola Oil Nutritional Value
4. Canola Oil Health Benefits
History and Origin
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Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
124
|
6.2%
|
|
Protein
|
g
|
0.00
|
|
|
Total lipid (fat)
|
g
|
14.00
|
%
|
|
Carbohydrate, by difference
|
g
|
0.00
|
|
|
Fiber, total dietary
|
g
|
0.0
|
|
|
Total Sugars
|
g
|
0.00
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
0
|
|
|
Iron, Fe
|
mg
|
0.00
|
|
|
Magnesium, Mg
|
mg
|
0
|
|
|
Phosphorus, P
|
mg
|
0
|
|
|
Potassium, K
|
mg
|
0
|
|
|
Sodium, Na
|
mg
|
0
|
|
|
Zinc, Zn
|
mg
|
0.00
|
|
|
Copper, Cu
|
mg
|
0.000
|
|
|
Manganese, Mn
|
mg
|
0.000
|
|
|
Selenium, Se
|
mcg
|
0.0
|
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
0.0
|
|
|
Thiamin (B-1)
|
mg
|
0.000
|
|
|
Riboflavin (B-2)
|
mg
|
0.000
|
|
|
Niacin (B-3)
|
mg
|
0.000
|
|
|
Pantothenic acid (B-5)
|
mg
|
0.000
|
|
|
Vitamin (B-6)
|
mg
|
0.000
|
|
|
Folate (B-9)
|
mcg
|
0
|
|
|
Vitamin (B-12)
|
mcg
|
0.00
|
|
|
Vitamin A, RAE (retinol)
|
mcg
|
0
|
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.00
|
|
|
Gamma-Tocopherol
|
mg
|
3.83
|
|
|
Delta-Tocopherol
|
mg
|
0.14
|
|
|
Vitamin D
|
mcg |
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
10.0
|
%
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
1.031
|
5.1%
|
|
Monounsaturated Fatty Acids
|
g
|
8.859
|
|
|
Polyunsaturated Fatty Acids
|
g
|
3.940
|
|
|
Trans Fatty Acids
|
g
|
0.055
|
|
|
Trans-monoenoic Fatty Acids
|
g
|
0.004
|
|
|
Cholesterol
|
mg
|
0
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
|
|
Reference Values for Nutrition – National Institutes of Health USA
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Canola Oil Nutritional Value
Canola oil is widely considered a heart-healthy cooking oil, packed with unsaturated fats and low in saturated fat, offering benefits like lowered LDL cholesterol, reduced blood pressure, and better blood sugar management. It is a versatile, high-smoke point oil rich in vitamin E and omega-3 fatty acids.
Note: For maximum benefits, use canola oil as a replacement for solid fats like butter, margarine, and lard.
Risk: Repeatedly heating canola oil increases harmful trans fats and free radicals, which negatively affect your health.
- BALANCES OMEGA FATS
Canola oil is a heart-healthy cooking oil that helps balance omega-6 and omega-3 fatty acids, featuring a favourable 2:1 ratio and high levels of anti-inflammatory alpha-linolenic acid (ALA). With the lowest saturated fat content (7%) among common cooking oils, it supports reduced LDL cholesterol, blood pressure, and inflammation. - MANAGES BLOOD SUGAR
Canola oil helps manage blood sugar, particularly for people with type 2 diabetes, by improving glycaemic control when included in a low-glycaemic index (GI) diet. Research indicates that incorporating canola oil (around 1.5 tablespoons daily) can reduce blood glucose levels and lower "bad" LDL cholesterol. - LOW IN SATURATED FAT
Canola oil is widely recognized for its heart-healthy profile, boasting the lowest saturated fat content (approx. 7%) among common culinary oils, which helps lower LDL "bad" cholesterol and reduces cardiovascular disease risk. It is rich in monounsaturated fats (oleic acid) and essential Omega-3 fatty acids, promoting healthy cholesterol levels, reducing inflammation. - REDUCES ABDOMINAL FAT
Research suggests that incorporating canola oil into a healthy diet can help reduce abdominal (visceral) fat, particularly in individuals with metabolic syndrome risk factors. Studies found that consuming 30 grams (approx. 2 tablespoons) of canola oil daily for four weeks resulted in a 0.11 kg (quarter-pound) reduction in belly fat.
- IMPROVES HEART HEALTH
Canola oil improves heart health primarily by lowering LDL ("bad") cholesterol and reducing cardiovascular disease risk, as it is low in saturated fat and high in heart-healthy monounsaturated and omega-3 fats. It is recognized by health organizations for reducing blood pressure and inflammation when used as a replacement for saturated fats. - LOWERS "BAD" LDL CHOLESTEROL
Canola oil helps lower "bad" LDL cholesterol by an average of 16–17% when replacing saturated fats, thanks to its high monounsaturated fat and low saturated fat profile. Rich in omega-3 ALA and heart-healthy fats, it supports improved cardiovascular health, reduces inflammation, and helps manage blood pressure and insulin sensitivity. - RICH IN ANTIOXIDANTS
Canola oil is a heart-healthy, versatile cooking oil, providing 16% of the daily recommended intake of vitamin E per tablespoon, which acts as a potent antioxidant to protect cells and support skin/eye health. It is low in saturated fat, high in monounsaturated fats, and contains ALA omega-3 fatty acids that may lower LDL cholesterol. - REDUCES INFLAMMATION
Canola oil helps reduce inflammation due to its high monounsaturated fat content and a favourable 2:1 ratio of omega-6 to omega-3 fatty acids. It is a rich plant-based source of alpha-linolenic acid (ALA), an omega-3 fatty acid that reduces inflammatory markers, supporting heart health and potentially lowering chronic disease risk.
References
Nutrient Database – USDA (United States Department of Agriculture)
Reference Values for Nutrition – National Institutes of Health USA
Improves heart health - Canola oil improves heart health primarily by lowering LDL ("bad") cholesterol and reducing cardiovascular disease risk, as it is low in saturated fat and high in heart-healthy monounsaturated and omega-3 fats. It is recognized by health organizations for reducing blood pressure and inflammation when used as a replacement for saturated fats.
Lowers "bad" LDL cholesterol - Canola oil helps lower "bad" LDL cholesterol by an average of 16–17% when replacing saturated fats, thanks to its high monounsaturated fat and low saturated fat profile. Rich in omega-3 ALA and heart-healthy fats, it supports improved cardiovascular health, reduces inflammation, and helps manage blood pressure and insulin sensitivity.
Low in saturated fat - Canola oil is widely recognized for its heart-healthy profile, boasting the lowest saturated fat content (approx. 7%) among common culinary oils, which helps lower LDL "bad" cholesterol and reduces cardiovascular disease risk. It is rich in monounsaturated fats (oleic acid) and essential Omega-3 fatty acids, promoting healthy cholesterol levels, reducing inflammation, and offering a high smoke point for versatile cooking.
Reduces inflammation - Canola oil helps reduce inflammation due to its high monounsaturated fat content and a favourable 2:1 ratio of omega-6 to omega-3 fatty acids. It is a rich plant-based source of alpha-linolenic acid (ALA), an omega-3 fatty acid that reduces inflammatory markers, supporting heart health and potentially lowering chronic disease risk.
Balances omega fats - Canola oil is a heart-healthy cooking oil that helps balance omega-6 and omega-3 fatty acids, featuring a favourable 2:1 ratio and high levels of anti-inflammatory alpha-linolenic acid (ALA). With the lowest saturated fat content (7%) among common cooking oils, it supports reduced LDL cholesterol, blood pressure, and inflammation.
Manages blood sugar - Canola oil helps manage blood sugar, particularly for people with type 2 diabetes, by improving glycaemic control when included in a low-glycaemic index (GI) diet. Research indicates that incorporating canola oil (around 1.5 tablespoons daily) can reduce blood glucose levels and lower "bad" LDL cholesterol.
Rich in antioxidants - Canola oil is a heart-healthy, versatile cooking oil, providing 16% of the daily recommended intake of vitamin E per tablespoon, which acts as a potent antioxidant to protect cells and support skin/eye health. It is low in saturated fat, high in monounsaturated fats, and contains ALA omega-3 fatty acids that may lower LDL cholesterol.
Reduces abdominal fat - Research suggests that incorporating canola oil into a healthy diet can help reduce abdominal (visceral) fat, particularly in individuals with metabolic syndrome risk factors. Studies found that consuming 30 grams (approx. 2 tablespoons) of canola oil daily for four weeks resulted in a 0.11 kg (quarter-pound) reduction in belly fat.