Canola Oil: 120 kcal, 1 g Saturated Fat & 1.3 g Omega-3 per Tablespoon
Neutral-tasting rapeseed oil pressed from low-erucic “canola” cultivars—rich in heart-friendly monounsaturates and plant omega-3 ALA with a 230 °C smoke point.
What Is Canola Oil?
Refined **oil from canola-grade *Brassica napus/campestris*** bred to contain <2 % erucic acid. Widely used as an all-purpose cooking fat.
Nutrition (1 Tbsp ≈ 14 g)
|Calories|Fat|Sat.|MUFA|PUFA|Omega-3 (ALA)|Vit E|Vit K|
|---|---|---|---|---|---|---|---|
|120 kcal|14 g|1.0 g|8.9 g|3.3 g|1.3 g|2.4 mg (16 %)|10 µg (8 %)|
Benefits
- **Low saturated fat (7 %)** vs. butter (51 %).
- Provides **omega-3 ALA** plus tocopherol vitamin E antioxidants.
- High smoke point & neutral flavour suit sautéing, baking and homemade mayo.
Drawbacks
- Predominantly omega-6/3 ratio ≈ 2 : 1; balance with fish or flax for EPA/DHA.
- 100 % fat → energy-dense; easy to over-pour.
- Refined deodorised processing removes phenolics found in extra-virgin oils.
Flavour & Culinary Traits
**Clean, light and near-odorless**; leaves moist crumb in cakes and airy tempura without masking spices.
Kitchen Uses & Storage
- Fry chicken or tofu at ≤ 220 °C without smoking.
- Whisk ¾ c canola : ¼ c olive for budget vinaigrette.
- Replace butter 1 : 0.8 in muffins for dairy-free option.
- Store sealed, dark ≤ 6 months; refrigerate to slow oxidation.
- 1. Canola Oil
Nutrition based on 1 Tbsp (14 g) refined canola oil