Canola Oil — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 884 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 0 g | - |
| Sodium | 0 mg | - |
| Total Fat | 100 | 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
Health benefits
- 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
- 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.
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 store canola oil
To preserve its quality, canola oil should be kept in a cool, dark area such as a pantry. Make sure the bottle is securely closed to minimize air exposure. When stored correctly, canola oil can remain good for 1-2 years, but it is recommended to use it within 6-12 months after opening.
Light and heat can lead to rancidity, so it’s important to avoid these factors. Do not place the oil near the stove or expose it to direct sunlight. Ensure the cap is firmly closed to help retain its freshness and prevent oxidation. Regularly inspect for any unusual odors as an indication of spoilage.
✅ Extra Tip
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?
Leftover canola oil can be used in a variety of ways both in the kitchen and around the house. In cooking, it’s a versatile oil that can be used for frying, sautéing, baking, and making salad dressings. Its neutral flavor makes it suitable for a wide range of dishes, from savory to sweet.
Beyond cooking, canola oil has several household uses. It can be used as a lubricant for squeaky hinges, stuck zippers, or to protect cast iron pans from rust. Canola oil can also be used as a base for homemade beauty treatments, such as mixing it with sugar or salt to create a natural exfoliating scrub. Additionally, canola oil can be applied to wooden furniture or cutting boards to help maintain their finish and prevent drying out.
👨⚕️️ Medical disclaimer
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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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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