Nutrition Information

Canola Oil

Introduction

Background

Canola is a "double-low" variety of the rapeseed plant (Brassica napus or Brassica campestris) developed by traditional plant breeding methods in the 1970s. Compared to rapeseed, canola contains reduced levels of erucic acid and glucosinolates.

Uses

Canola oil is extracted from the seed of the canola plant. Widely used in salad dressings, margarines, and shortenings. Suitable for cooking and baking below 360°F. The seed meal remaining after extraction is used in animal feed.

Cost

Very inexpensive compared to most vegetable oils — much cheaper than olive oil and peanut oil, similar in price to soybean and corn oil.

Nutritional Information

Monounsaturated Fat

An excellent source of monounsaturated fat, containing almost as much as olive oil. Considered beneficial at 10–15% of total calories.

Essential Fatty Acids

Provides linoleic acid (LA, omega-6) and alpha-linolenic acid (ALA, omega-3) — essential fatty acids the body cannot produce independently.

Low in Saturated Fat

Very low in saturated fat. Recommended that no more than 10% of total calories come from saturated fat.

Vitamin E

One tablespoon provides approx. 2.9 mg of vitamin E — roughly 1/5 of the recommended daily intake.

Phytosterols

A good source of phytosterols, which interfere with cholesterol metabolism and are considered beneficial.

Fatty Acid Content of Canola Oil

Fatty Acid	% of Total	g / Tablespoon*
Saturated	7.1	0.994
Monounsaturated	58.9	8.246
Erucic Acid	0.6	0.084
Polyunsaturated	29.6	4.144
Omega-6 / Linoleic Acid	20.3	2.842
Omega-3 / Alpha-Linolenic	9.3	1.302
* 1 tablespoon = 14 g

Health Benefits

Cardiovascular

Canola oil has been shown to reduce cholesterol levels and inhibit platelet aggregation, potentially helping prevent cardiovascular disease. Animal studies suggest protection against cardiac arrhythmias.

Other Research Areas

Omega-3 fatty acids have shown benefits in cardiovascular, immune/inflammatory, and neurological conditions, and are being investigated as potential anti-cancer agents. High monounsaturated fat diets may also benefit blood glucose control in people with diabetes.

Safety and Side Effects

Safety

Traditional rapeseed contains 20–55% erucic acid. Canola oil contains less than 2% and is considered safe.

Side Effects

No side effects when consumed normally with food. Large amounts on an empty stomach may cause upset stomach.

Canola and Genetic Modification

Genetically Modified Canola

Canola was developed through traditional breeding, not genetic modification. Several approved GM varieties now exist in Canada and the USA, including herbicide-resistant and pollination-controlled lines.

Safety

GM canola oil is considered as safe as conventional canola. All GM foods must undergo rigorous safety assessments before reaching market in Canada or the USA.

Labelling

Mandatory labelling applies when food composition is modified or safety concerns exist. Plants modified only for agronomic traits without affecting food composition do not require GM labelling.