Cratox AI
Canola oil - nutritional information
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Canola oil

🔥 900 Calories
🥑 100g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Oils
Canola oil
Energy density
Dense
900 kcal per 100g
Macro energy profile
Fat-led
0% Protein · 0% Carbohydrates · 100% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

900
kcal/100g
Protein
0g
Carbohydrates
0g
Fat
100g

About Canola oil

Canola oil, derived from the seeds of the canola plant (Brassica napus), is a popular vegetable oil known for its light flavor and high smoke point. Originally developed in Canada in the 1970s through selective breeding, canola oil has become a staple in kitchens worldwide. It is commonly used for frying, baking, and as a base for salad dressings due to its versatility and nutritional profile.

Nutritionally, canola oil is predominantly composed of fats, specifically polyunsaturated fats, making it a heart-healthy option. It contains omega-3 and omega-6 fatty acids which are essential for the body. While it does not provide significant protein or carbohydrates, its high fat content is beneficial for energy. Canola oil is often chosen for cooking due to its neutral taste and high smoke point, making it suitable for various culinary applications.

Health Benefits

Supports heart health by lowering bad cholesterol levels.
Rich in omega-3 fatty acids, which promote brain health.
Contains antioxidants that help reduce inflammation.
May aid in weight management due to healthy fat content.
Contributes to skin health and hydration.
Promotes healthy digestion by providing energy without excess carbs.
Helps in hormone balance due to essential fatty acids.
Can improve blood sugar control, beneficial for diabetics.
Supports immune function with its anti-inflammatory properties.
Versatile in cooking, allowing for healthy meal preparations.

Recommended Food Pairings

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Canola oil and lemon juice for a refreshing salad dressing, enhancing flavor without overwhelming acidity.
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Use canola oil for sautéing vegetables, as it allows for high heat cooking without burning.
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Pair with garlic and herbs for marinating proteins, adding depth to dishes.
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Combine with balsamic vinegar for a balanced vinaigrette, ideal for leafy greens.
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Incorporate in baking recipes to maintain moisture without altering taste.

How to Consume

Serving size
15ml (1 tablespoon)
Frequency
3-4 times per week
  • •Use in dressings instead of heavy creams.
  • •Drizzle over roasted vegetables for added flavor.
  • •Substitute for butter in baking recipes.
  • •Employ as a base for marinades to tenderize meats.
  • •Incorporate into smoothies for healthy fat content.

Selection & Storage

How to choose:

  • ✓Look for cold-pressed or expeller-pressed canola oil for higher quality.
  • ✓Check the expiration date to ensure freshness.
  • ✓Choose oil in dark glass bottles to protect from light.
  • ✓Avoid oils with additives or high levels of processing.
Storage
Store in a cool, dark place, ideally at room temperature and away from heat sources.
Shelf life
Generally lasts up to 12 months when stored properly.

Warnings & Contraindications

  • ⚠️Individuals with allergies to rapeseed should avoid canola oil.
  • ⚠️Those on specific diets like low-fat or ketogenic should monitor intake.
  • ⚠️Excessive consumption may lead to an imbalance of omega-6 fatty acids in the diet.
  • ⚠️Avoid overheating canola oil to prevent the formation of harmful compounds.

Frequently Asked Questions

How many calories does Canola oil have?

Canola oil contains approximately 900 calories per 100 grams, primarily derived from its fat content, making it a high-energy food source.

Is Canola oil healthy?

Yes, canola oil is considered healthy due to its low saturated fat content and high levels of heart-healthy omega-3 and omega-6 fatty acids, which can help reduce the risk of heart disease.

How should Canola oil be stored?

Canola oil should be stored in a cool, dark place, preferably in a tightly sealed dark glass bottle to prevent oxidation and maintain its quality.

What are the benefits of eating Canola oil?

The benefits of canola oil include supporting heart health, providing essential fatty acids, and being versatile for cooking, making it an excellent choice for a balanced diet.

How much Canola oil can I eat per day?

A recommended daily intake of canola oil is about 15ml (one tablespoon), which contributes healthy fats without excessive calorie intake.

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