Calories in Canola Oil: Full Nutrition Breakdown
How many calories are in canola oil? Serving-by-serving breakdown with full nutrition facts and FAQ.
Canola oil is a widely used cooking oil derived from the seeds of the canola plant, a variety of rapeseed. It is valued for its mild flavor, high smoke point, and favorable fatty acid profile that is low in saturated fat and rich in monounsaturated and polyunsaturated fats. Here is a complete breakdown of canola oil nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Total Fat | Saturated Fat | MUFA | PUFA |
|---|---|---|---|---|---|---|
| 1 teaspoon | ~5 g | 40 kcal | 4.7 g | 0.3 g | 2.9 g | 1.3 g |
| 1 tablespoon | ~14 g | 124 kcal | 14 g | 1 g | 8.9 g | 3.9 g |
| 2 tablespoons | ~28 g | 248 kcal | 28 g | 2 g | 17.8 g | 7.8 g |
| 1/4 cup | ~56 g | 496 kcal | 56 g | 4 g | 35.5 g | 15.6 g |
| 1 cup | ~218 g | 1927 kcal | 218 g | 15.5 g | 138.2 g | 60.7 g |
| 100 g | 100 g | 884 kcal | 100 g | 7.1 g | 63.3 g | 27.8 g |
Canola oil is one of the best plant-based sources of omega-3 fatty acids in the form of alpha-linolenic acid (ALA), and it contains significant amounts of vitamin E and vitamin K.
Frequently Asked Questions (FAQ)
How many calories are in a tablespoon of canola oil?
A tablespoon of canola oil weighing about 14 grams contains approximately 124 calories. Like all pure cooking oils, canola oil is 100 percent fat with no protein, carbohydrates, or fiber.
Does canola oil contain omega-3 fatty acids?
Yes, canola oil is one of the richest cooking oils in omega-3 fatty acids, providing about 1.3 grams of alpha-linolenic acid (ALA) per tablespoon. While ALA is not as potent as the EPA and DHA found in fish oil, it still contributes to heart health and anti-inflammatory benefits when consumed regularly.
What is the smoke point of canola oil?
Refined canola oil has a smoke point of approximately 400 degrees Fahrenheit (204 degrees Celsius), making it suitable for most cooking methods including sauteing, frying, and baking. This relatively high smoke point means it does not break down and produce harmful compounds as quickly as oils with lower smoke points.
Are there concerns about GMOs in canola oil?
The majority of canola grown in North America is genetically modified to be herbicide-resistant, which raises concerns for some consumers. If you prefer to avoid GMOs, look for canola oil that is labeled certified organic or Non-GMO Project Verified, as organic standards prohibit the use of genetically modified organisms.
How does canola oil compare to olive oil?
Canola oil has about the same number of calories as olive oil at 124 calories per tablespoon, but their fat profiles differ. Olive oil is higher in monounsaturated fat and contains polyphenol antioxidants, while canola oil is lower in saturated fat and higher in omega-3 ALA, making both healthy options depending on flavor preference and cooking application.
How many calories are in a tablespoon of canola oil?
Does canola oil contain omega-3 fatty acids?
What is the smoke point of canola oil?
Are there concerns about GMOs in canola oil?
How does canola oil compare to olive oil?
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