Nutrition & Cooking

Canola oil is one of the healthiest, most versatile cooking oils in the world. It is:

• • Low in saturated fat. Canola oil has the least saturated fat of all culinary oils – less than half that of olive oil. In fact, the U.S. Food and Drug Administration authorized a qualified health claim that just 1 1/2 tablespoons of canola oil per day may reduce the risk of coronary heart disease when used in place of saturated fat.

• • High in monounsaturated fat. Canola oil is one of the top cooking oil sources of this beneficial fat, which lowers “bad” LDL cholesterol and helps control blood sugar.

• • High in omega-3 fat. This anti-inflammatory substance, known as alpha-linolenic acid (ALA), may improve heart health. It must be consumed as the body cannot make it. Canola oil has the most ALA omega-3 of all cooking oils. Just one serving provides 81 percent of the daily recommended intake of ALA for adults.

• • Free of trans fat and cholesterol. Trans fat contributes to heart disease risk by increasing LDL cholesterol and lowering “good” HDL cholesterol. Too much dietary cholesterol also raises the risk of heart disease.

• • A good source of vitamins E and K. One serving of canola oil provides 16 percent of the recommended daily intake of vitamin E for adults, a nutrient that can fall short in the American diet. Vitamin E is an antioxidant that may help protect the heart. Vitamin K helps maintain normal blood flow and canola oil contains 20 percent of the recommended daily amount per serving.

• • A good source of plant sterols. Canola oil is second highest in plant sterols of all vegetable oils. Such sterols may reduce the risk of heart disease.

• The best value for health. All of the above heart-healthy components of canola oil are just pennies per serving – a simple, affordable investment in one’s health.

Leran more about the health benefits of canola oil on our Nutrition page in Research.