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Canola oil is made from the canola seed by crushing the seed, of which 42 percent is oil. Canola oil has many nutritional values, but one of its prominent healthy attributes is that it contains the lowest levels of saturated fatty acids of any vegetable oil. Because of this feature, canola oil is one of the healthiest culinary oils available, with zero trans fat and the lowest amount of saturated fat of all common cooking oils. The aim of this article is to provide complete information on canola oil nutritional value and calories.

Nutritional value

Canola oil has numerous health benefits and very high nutritional value. Canola oil is high in monounsaturated fatty acids, which have been shown to reduce blood cholesterol levels. It also contains moderate levels of essential polyunsaturated fatty acids that have been shown to lower the risk of heart attacks and coronary heart disease. Moreover, as all other vegetable oils, canola oil is cholesterol- free.

Fats are very important in everyday diet. Besides from being precious sources of energy, fats are involved in absorption of the fat-soluble vitamins A, D, E and K, as well as beta-carotene. Canola oil is probably one of the best natural fat sources, completely non-allergic and heart-smart.

The bad thing about canola oil is that it can’t be used for deep-fry cooking. It is best used for baking purposes and in a small amount. There is a lot of concern about the use of canola oil and people are often worried about possible canola oil dangers. Until recently, canola oil was used for other purposes such as a repellent, lubricant, and fuel. Canola oil was considered poisonous for humans and animals. Canola oil, used today, is derived from genetically modified seed and it is not poisonous. However, no definite study has been performed about the safety of genetically modified food, including granola.

Calories in canola oil

One serving size of pure canola oil weighs about 10 grams or 2 teaspoons. There are 80 calories per one serving of canola oil and they completely come from fat content of the food. Around 90% of canola oil or 9 grams are fats, and two teaspoons of canola oil are sufficient to satisfy 14% of recommended daily allowance for fats. One serving size of canola oil contains 0.5g of saturated fats, which makes 3% of recommended daily allowance. This food is also rich in vitamin K and vitamin E, and one serving is sufficient to satisfy somewhere around 20% of recommended daily allowance for these vitamins.

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