scored 66/100
Canola oil is a refined vegetable oil derived from rapeseed, notable for its low saturated fat content and favorable omega-3 to omega-6 fatty acid ratio compared to other seed oils.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 66.
Canola oil originates from selective breeding of rapeseed plants to reduce erucic acid content, making it safe for culinary use. It has become one of the world's most widely consumed cooking oils due to its neutral flavor and high smoke point (around 400°F/204°C). From a longevity perspective, canola oil's primary value lies in its lipid composition: it contains approximately 61% monounsaturated fat, 21% polyunsaturated fat (including ~9% alpha-linolenic acid, an omega-3), and only 7% saturated fat. This profile supports cardiovascular health and aligns with recommendations from major health organizations. Canola oil also contains phytosterols (plant compounds that help lower LDL cholesterol) and vitamin E, a fat-soluble antioxidant. However, most commercial canola undergoes chemical extraction and refinement, which may reduce micronutrient content compared to cold-pressed varieties. While generally recognized as safe and beneficial for cooking, canola oil should be used as part of a balanced fat intake rather than as a dominant fat source. The key is moderation and proper storage to prevent oxidation.
The high monounsaturated fat content and alpha-linolenic acid (ALA, omega-3) help reduce LDL cholesterol and triglycerides while supporting healthy blood pressure and arterial function
Alpha-linolenic acid and minor phytochemicals in canola oil may suppress pro-inflammatory pathways and support systemic anti-inflammatory responses
Plant sterols in canola oil compete with dietary cholesterol for intestinal absorption, reducing LDL cholesterol levels by 3-10%
Vitamin E acts as a fat-soluble antioxidant that protects cellular membranes and lipoproteins from oxidative damage
Alpha-linolenic acid can be converted to EPA and DHA in the body, which are critical for neuronal function and cognitive longevity
Canola oil can be consumed any time of day as it supports meal fat composition for nutrient absorption and satiety. Use during main meals for optimal fat-soluble vitamin uptake.
Breaks a fast
Avoid consuming large quantities on an empty stomach as fat requires digestive preparation. Not recommended during extended fasting protocols.
Per 100 g of the default form. Bars show how much higher or lower canola oil is than the average across 10 peer foods in this category. Green means a favorable direction; amber means the opposite.
Canola Oil is classified as a oils & fats. Canola oil is a refined vegetable oil derived from rapeseed, notable for its low saturated fat content and favorable omega-3 to omega-6 fatty acid ratio compared to other seed oils.
Canola Oil scores 66/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin E, Vitamin K. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 14 g serving, canola oil is highest in Vitamin E (~16% DV).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best any time of day. Canola oil can be consumed any time of day as it supports meal fat composition for nutrient absorption and satiety. Use during main meals for optimal fat-soluble vitamin uptake.
A typical serving is around 14 g (~124 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating canola oil alongside several other oils & fats sources.
Canola Oil pairs nicely with: Pair with leafy greens (spinach, kale) because the oil's fat-soluble vitamins enhance absorption of fat-soluble vitamin K and carotenoids in greens; Combine with high-polyphenol foods like berries or tomatoes to amplify antioxidant effects through complementary phytochemical profiles; Use in dressings with acidic ingredients (lemon, vinegar) because acid slows fat digestion and may improve lipid absorption and glucose response; Cook with garlic and onions because sulfur compounds in alliums have synergistic anti-inflammatory effects with canola's omega-3 content.
Encyclopedia entries that supply the same signature nutrients canola oil contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients canola oilcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.