Calories in Canola Oil: Nutritional facts for Canola Oil Types

A 100-gram serving of canola oil contains 884 calories. This calorie count is consistent for 100% pure canola oil across popular brands such as Wesson, Crisco, and Mazola.

A 1-kilogram (1000g) portion of canola oil contains 8840 calories. This value is standard for pure canola oil from brands like Wesson, Crisco, and Mazola.

One tablespoon of canola oil, weighing 14 grams (0.5oz), contains 124 calories. This calorie amount is the same for popular brands including Wesson, Crisco, and Mazola.

Canola oil offers several health benefits, mainly related to its favorable fatty acid profile, which is low in saturated fat and high in monounsaturated and polyunsaturated fats. The key canola oil benefits are detailed below.

• Supports Heart Health: Canola oil is high in monounsaturated fats and contains a beneficial ratio of omega-6 to omega-3 fatty acids. Replacing saturated fats with unsaturated fats, like those in canola oil, can help lower LDL (bad) cholesterol levels, a major risk factor for heart disease. A comprehensive review of clinical trials concluded that consuming canola oil as part of a healthy diet reduces total and LDL cholesterol. (Lin, L., et al., 2013, Evidence of dietary fat modification for treatment and prevention of cardiovascular disease).
• Rich in Omega-3 Fatty Acids: Canola oil is a plant-based source of alpha-linolenic acid (ALA), an omega-3 fatty acid. The body cannot produce ALA, so the substance must be obtained from the diet. ALA has anti-inflammatory properties and is important for cardiovascular and brain health. Research has shown that higher consumption of ALA is associated with a lower risk of fatal coronary heart disease. (Pan, A., et al., 2012, α-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis).
• Source of Vitamin E: Canola oil is a good source of Vitamin E, a fat-soluble antioxidant that helps protect cells from damage caused by free radicals. Adequate Vitamin E intake is important for immune function and skin health. The National Institutes of Health recognizes plant oils like canola oil as a primary dietary source of alpha-tocopherol, the most active form of Vitamin E. (National Institutes of Health, Office of Dietary Supplements, Vitamin E – Health Professional Fact Sheet).
• Food-grade rapeseed oil: Benefits of Rapeseed Oil, which is popular in Europe and similar to canola oil, shares many of the same health benefits due to its comparable nutritional profile. The substance is also low in saturated fat and high in monounsaturated fat. Studies on rapeseed oil have shown similar positive effects on blood lipid profiles, including reductions in LDL cholesterol. A study published in the British Journal of Nutrition found that a diet enriched with rapeseed oil improved cholesterol levels and other cardiovascular risk markers. (Iggman, D., et al., 2011, A diet rich in rapeseed oil, but not in dairy fat, improves blood lipid biomarkers in a randomized controlled trial).

The downsides of canola oil are mainly associated with the high-heat processing methods used for conventional varieties and its omega-6 fatty acid content. The table below shows the potential downsides of canola oil.

• High-Heat Processing Most conventional canola oil is refined using high-heat and chemical solvents, such as hexane. This process can reduce the content of beneficial compounds like antioxidants and may create small amounts of trans fats, which are known to be harmful to cardiovascular health. A study on the effects of refining on vegetable oils showed that the process can negatively alter the oil's chemical composition. (Ghazani, S. M., & Marangoni, A. G., 2013, Healthy fats and oils).
• Omega-6 to Omega-3 Ratio While canola oil contains beneficial omega-3s, the substance also has a higher amount of omega-6 fatty acids. Modern Western diets tend to be excessively high in omega-6s and low in omega-3s, a skewed ratio that may promote inflammation. Research suggests that a diet with a high omega-6 to omega-3 ratio promotes the pathogenesis of many chronic diseases. (Simopoulos, A. P., 2002, The importance of the ratio of omega-6/omega-3 essential fatty acids).
• Genetically Modified Organisms (GMO) The vast majority of the canola crop grown in North America is genetically modified to be resistant to certain herbicides. While regulatory bodies have deemed GMO foods safe for consumption, some consumers prefer to avoid them due to concerns about long-term health and environmental impacts. (Nicolia, A., et al., 2014, An overview of the last 10 years of genetically engineered crop safety research).

Yes, canola oil is a good component of a healthy diet, mainly due to its fat profile. For heart health, the high concentration of monounsaturated fats and the presence of ALA omega-3 fatty acids are beneficial. A major clinical trial review found that consumption of canola oil led to significant reductions in both total and LDL cholesterol, key markers for cardiovascular risk. (Lin, L., et al., 2013, Evidence of dietary fat modification for treatment and prevention of cardiovascular disease). For brain health, the ALA omega-3s are precursors to DHA and EPA, which are crucial for cognitive function and development. Higher intake of ALA has been linked to better verbal memory and a lower risk of dementia. (Bowman, G. L., et al., 2012, The role of fatty acids in the prevention of dementia). For managing inflammation, the monounsaturated fats and omega-3s in canola oil possess anti-inflammatory properties, which can help mitigate chronic inflammation associated with many diseases. (Calder, P. C., 2011, Fatty acids and inflammation: the cutting edge).

The calorie content does not change according to the type of canola oil. All types, including conventional, organic, and high-oleic, contain 124 calories per tablespoon (14 grams). The reason for this consistency is that all pure oils are composed of 100% fat, and fat provides 9 calories per gram regardless of its specific fatty acid structure. There is no highest or lowest calorie type of canola oil; the differences between the types are found in the farming methods, processing techniques, and the profile of the fatty acids, not in the total energy content.

No, canola oil is not the same as traditional industrial rapeseed oil, although both oils come from plants in the Brassica family, such as Brassica napusor Brassica rapa. Canola was specifically developed through traditional plant breeding in Canada in the 1970s. The name "canola" comes from "Canadian oil, low acid." The key difference is that canola plants are bred to have very low levels of two undesirable compounds found in the rapeseed plant: erucic acid, which has been linked to heart problems in animal studies, and glucosinolates, which give the oil a bitter taste. Industrial rapeseed oil has high levels of these compounds and is used for non-food purposes, while canola oil is the food-grade version safe for human consumption.

Yes, canola oil is a vegetable oil. The term "vegetable oil" is a broad classification for any oil that is derived from a plant source, as opposed to an animal source like lard or butter. Since canola oil is extracted from the seeds of the canola plant, a cultivar of the rapeseed plant, the substance falls under the general category of vegetable oil. Products labeled simply as "vegetable oil" in the grocery store are often a blend of different plant-based oils, such as soybean, corn, palm, and canola oil.

The origin of canola oil is a modern agricultural success story from Canada. The substance is derived from the rapeseed plant, but the substance is not the same as traditional rapeseed oil. For centuries, rapeseed oil was used for industrial purposes but was considered unfit for human consumption due to high levels of two substances: erucic acid, which raised health concerns in animal studies, and glucosinolates, which gave the oil a harsh, bitter taste. In the 1960s and 1970s, Canadian scientists Keith Downey and Baldur R. Stefansson at the University of Manitoba used traditional plant breeding methods to develop a new cultivar of the rapeseed plant. This new plant variety had drastically reduced levels of both erucic acid and glucosinolates. The resulting oil was named "canola," a portmanteau of "Canada" and "ola" (for oil). This new, palatable, and safe oil was introduced to the market in the late 1970s and quickly gained popularity in North America and beyond as a versatile and affordable cooking oil.