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Canola Oil β€” Nutrients, Health Benefits, and Shopping Tips

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Listonic Team

September 4, 2024

Widely used for its mild flavor and high smoke point, canola oil is a staple in many kitchens. Discover the health implications of canola oil, how to select the best quality, and its best culinary uses.

Nutrients

Check the detailed nutritional values of canola oil, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

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Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 884 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein0 g-
Sodium0 mg-
Total Fat100 128.21%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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Choose cold-pressed or expeller-pressed canola oil for higher quality. Ideal for cooking and baking.
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Canola oil has a low content of saturated fat and a high amount of omega-3s.
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Store canola oil in a cool, dark place, tightly sealed. It can be kept for up to a year. Refrigeration can extend its shelf life but may cause it to become cloudy; it will return to normal at room temperature.

Health benefits

Uncover how canola oil can be a heart-healthy cooking option, promoting balanced nutrition and overall wellness.
  • Rich in healthy fats, particularly monounsaturated fats, which support heart health by reducing bad cholesterol levels.
  • Contains omega-3 fatty acids, which reduce inflammation and support brain function.
  • High smoke point, making it suitable for cooking at high temperatures without breaking down and producing harmful compounds.
  • Provides Vitamin E, an antioxidant that helps protect the body from free radicals and supports skin health.

Health risks

Discover the potential health risks and concerns related to canola oil.
  • High omega-6 fatty acid content which, if consumed excessively, may contribute to inflammation and an imbalance of essential fatty acids in the diet.
  • Potential for trans fats in some highly processed or hydrogenated forms of canola oil, which can raise cholesterol levels and increase the risk of heart disease.
  • Possible presence of GMOs as a significant portion of canola crops are genetically modified, which may be a concern for some consumers.
  • Risk of oxidation when used in high-heat cooking, which can produce harmful compounds that may contribute to long-term health risks.
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How to choose canola oil

Purchasing canola oil, look for a cold-pressed variety that exhibits a light, golden hue, indicating high quality. The oil should have a mild, nearly neutral flavor, ideal for various cooking techniques. Verify non-GMO or organic certifications to ensure the oil is free from undesirable chemical treatments.

Avoid canola oil that smells off or looks murky, as these traits can affect its culinary uses. High-quality canola oil should be clear with a pure, unobtrusive taste.

How to choose canola oil

How to store canola oil

Canola oil should be stored in a dark, cool place like a pantry to maintain its quality. Ensure the bottle is tightly sealed to prevent air from affecting the oil. Properly stored, canola oil can last up to a year.

Exposure to light and heat can cause canola oil to become rancid, so avoid these conditions. Do not store near the stove or in direct sunlight. Keep the cap tightly closed to maintain freshness and prevent oxidation. Regularly check for any off smells as a sign of spoilage.

βœ… Extra Tip

Storing canola oil in the refrigerator, especially in warm climates, can prevent it from turning rancid if not used frequently.

How long does it last?

Canola oil can last for 1-2 years when stored in a cool, dark place. Once opened, it is best used within 6-12 months. To maintain its quality, keep it tightly sealed and away from heat and light.

What to do with leftovers?

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πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canola oil supports specific health conditions

Canola oil is rich in heart-healthy monounsaturated fats, which support heart health by lowering bad cholesterol levels. It is also a good source of omega-3 fatty acids, which reduce inflammation and support brain function. Canola oil contains vitamin E, promoting skin health by protecting against oxidative damage. Additionally, it has a high smoke point, making it suitable for cooking without producing harmful compounds. Its low saturated fat content makes it a healthier alternative for weight management.

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