Oil, canola
FDC 172336tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 39 · +17 vs Fats & oils medianCanola oil sits at 39 of 100 on the Nutrient Density Score, Low band, but still ranks 9th of 60 in Fats & oils, well above the category's median of 22. Its defining nutrient is vitamin E, an exceptional 117% DV per 100 g, far beyond what most cooking oils offer.
It's an all-purpose oil for sauteing, baking, and dressings thanks to its neutral flavor and high smoke point. A tablespoon (14 g) is pure fat with no carbohydrate, protein, or sodium, and the oil runs 7.4 g of saturated fat per 100 g, worth keeping in mind since it's used in tablespoon-sized pours rather than by the cup.
See how this score is calculated, build a plate around oil, canola, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 7.4 g | 37% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 18 mg | 117% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.5 mg | 16% |
Source: USDA FoodData Central · Public domain
FDC 172336Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, cottonseed, salad or cookingDensity 42 vs 39Oil, rice branDensity 43 vs 39Oil, grapeseedDensity 47 vs 39Original analysis by NutriVerdict
In the kitchen and how to use it
Canola oil is a neutral-tasting, light yellow vegetable oil pressed from rapeseed bred to be low in erucic acid, and its mild flavor and high smoke point make it one of the most versatile oils in a kitchen. It is a go-to for sauteing and pan-frying, works well in deep frying because it holds up at high heat, and is a common base for baking recipes, salad dressings and mayonnaise where a strong olive or nut flavor would be unwelcome. Because it does not compete with other ingredients, it is often the default choice in recipes that simply call for vegetable oil.
Store canola oil in a cool, dark cabinet away from the stove's heat, and keep the cap tightly sealed since exposure to air and light gradually turns oil rancid over months. It is calorie dense at 884 calories per 100 grams, or about 120 calories per tablespoon, since it is pure fat with no protein, carbohydrate or sugar. That fat load comes with a genuine nutritional upside: canola oil delivers 117% DV of vitamin E per 100 grams, making it one of the richer everyday sources of that nutrient, and with zero sodium it fits easily into a low-sodium way of cooking.
Frequently asked questions about oil, canola
How many calories are in canola oil?
Canola oil has 884 calories per 100 grams, which works out to roughly 120 calories per tablespoon.
Is canola oil a good source of vitamin E?
Yes, it provides 117% DV of vitamin E per 100 grams, a standout amount for a cooking oil.
What is canola oil best used for in the kitchen?
Its neutral flavor and high smoke point make it well suited to sauteing, frying, baking and dressings where you do not want a strong oil taste.