Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is canola oil?

Is canola oil healthy? Yes, as a cooking oil, in measured amounts. Canola oil scores 18/100 on the HowHealthyIs Score: 100 g provides 884 kcal and 17 mg vitamin E. Canola oil is low in saturated fat and contains the plant omega-3 ALA, making it a good everyday cooking oil. Source: USDA FoodData Central.

  • High in vitamin E
  • Contains plant omega-3
  • Calorie-dense
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Canola oil ranks higher than 18% of them.

Counts in favor (% daily value per 100 kcal)

  • Vitamin E13%
  • Protein0%
  • Fiber0%
  • Vitamin A0%
  • Vitamin C0%
  • Calcium0%
  • Iron0%
  • Potassium0%
  • Magnesium0%

Counts against

  • Saturated fat4%
  • Added sugars0%
  • Sodium0%

Raw NRF9.3: 13 minus 4 = 9. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in canola oil?

Calories124kcal
Protein0g
Carbohydrates0g
Fat14g
Fiber0g
Sugars0g
Nutrition facts for canola oil. Per 100 g and for the selected portion (14 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories884 kcal124 kcal
Protein0 g0 g0%
Carbohydrates0 g0 g0%
Fiber0 g0 g0%
Sugars0 g0 g
Added sugars0 g0 g0%
Fat100 g14 g18%
Saturated fat7.4 g1 g5%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0 mg0 mg0%
Vitamin E17 mg2.4 mg16%
Minerals
Calcium0 mg0 mg0%
Iron0 mg0 mg0%
Potassium0 mg0 mg0%
Magnesium0 mg0 mg0%
Sodium0 mg0 mg0%

Source: USDA FoodData Central, "Oil, canola" (FDC 172336). Values rounded.

Why is canola oil good for you?

  • 2.4 mg vitamin E in 1 tbsp, 16% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.

Good ways to use it

  • High-heat cooking and baking
  • Replacing butter

What should you watch out for?

  • Pure fat: about 120 kcal per tablespoon.

Which oils, sweets and spreads score higher?

Other oils, sweets and spreads with more nutrition per calorie. Variety matters more than picking one winner.

Peanut butter

598 kcal per 100 g

25

High in vitamin E, High in magnesium

How does canola oil compare?

Common questions about canola oil

How many calories are in canola oil?
100 g of canola oil has 884 kcal. A typical portion, 1 tbsp (14 g), has about 124 kcal.
How much protein is in canola oil?
Canola oil has 0 g of protein per 100 g, or about 0 g in 1 tbsp.
Is canola oil good for weight loss?
Canola oil is fairly calorie-dense (884 kcal per 100 g), so portion size matters more than the food itself. 1 tbsp is about 124 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Oil, canola", FDC ID 172336. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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Pending. A registered dietitian signs off every food page before launch. Our reviewers

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More: Oils, sweets & spreads ranked, foods high in protein.